4.7 from 18 votes
Sweet Potato, Carrot and Ginger Soup
Sweet potato, carrot, and ginger soup – nothing better than a bowl of flavorful, hot soup to keep you warm on a chili day.
Prep Time
15 mins
Cook Time
15 mins
Servings: 6
Calories: 309 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 lbs sweet potatoes 1 kg, Note 1
- 3 carrots medium
- 1 onion
- 2 garlic cloves
- 1 thumb-sized piece of ginger
- 1 tablespoon coconut oil or olive oil
- 2 teaspoons yellow curry paste Note 2
- 4 cups vegetable broth 1 liter
- 1 can coconut milk 400 g/ 14 oz, Note 3
- red pepper flakes or cayenne pepper, to taste
- Fine sea salt and black pepper
Instructions
- Prepare vegetables: Peel and chop the sweet potatoes and the carrots into cubes. Chop the onion. Set aside. Chop the garlic cloves and ginger. Set them aside separately from the onions.
- Sauté: Heat the coconut oil. Cook the onion with a pinch of salt until translucent, often stirring for about 5-6 minutes on medium-low heat. Don't let it color. Add garlic, ginger, and curry paste and stir well for 1 minute.
- Add sweet potatoes and carrots and stir for about 2 minutes.
- Simmer: Pour in the vegetable broth. Bring to a boil, cover, turn the heat down to medium-low and simmer for about 15-20 minutes or until the sweet potatoes and the carrots are soft (check with a fork).
- Blend the soup with an immersion blender (Note 4).
- Add the coconut milk, stir well and bring to a simmer again. Reheat for about five minutes.
- Adjust the taste with red pepper flakes (or cayenne pepper), salt, and pepper.
Cup of Yum
Notes
- Substitute sweet potatoes with Hokkaido or sugar pumpkin, butternut squash, or another flavorful sort of pumpkin.
- Substitute curry paste with 1 teaspoon of curry powder. Or use another spice mixture instead (my favorite replacement is Ras-el hanout).
- Substitute coconut milk with heavy cream or a non-dairy cooking cream (soy, oat, almond).
- Blend: It’s preferable to use an immersion blender to blend soups or other hot liquids to avoid the risk of the blender’s lid exploding. If you use a blender, let the soup cool slightly and blend it in batches, the blender should only be half full. Place a folded towel on top of the blender and hold it steady. Increase the speed gradually.
Nutrition Information
Serving
1g
Calories
309kcal
(15%)
Carbohydrates
39g
(13%)
Protein
5g
(10%)
Fat
16g
(25%)
Saturated Fat
14g
(70%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Sodium
113mg
(5%)
Potassium
779mg
(22%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
26812IU
(536%)
Vitamin C
8mg
(9%)
Calcium
75mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 309
% Daily Value*
| Serving | 1g | |
| Calories | 309kcal | 15% |
| Carbohydrates | 39g | 13% |
| Protein | 5g | 10% |
| Fat | 16g | 25% |
| Saturated Fat | 14g | 70% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 113mg | 5% |
| Potassium | 779mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 26812IU | 536% |
| Vitamin C | 8mg | 9% |
| Calcium | 75mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.