I developed an Autumn Carrot And Sweet Potato Soup featuring a simple spice mix that can be on the table in under an hour and is suitable for both children and adults.

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I loved testing this one until it felt like cheating. It’s bright, a little spicy and somehow still simple enough for a weeknight.

I mix roasted carrots with creamy coconut milk for a soup that’s silky but not boring, and every spoonful makes you guess what I did different this time. Call it my Autumn Carrot And Sweet Potato Soup if you want a label, but really it’s just the kind of bowl that tricks picky eaters and adults alike.

I’m not kidding when I say you’ll want to make this again, maybe add a twist next time.

Why I Like this Recipe

– I love the creamy, velvety texture, it’s like a warm hug.
– The spice mix is cozy but subtle, keeps every spoonful interesting.
– I dont mind the leftovers, they usually taste even better next day.
– It’s forgiving, i can tweak sweetness or brightness and it still works.

Ingredients

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Sweet earthy and full of beta carotene, fiber and vitamin A for healthy eyes
Starchy naturally sweet, packed with fiber and complex carbs for lasting energy
Rich creamy, adds silky texture plus healthy fats, that make it feel luxurious
Bright peppery bite, eases digestion and brings a spicy warming lift
Builds savory depth gives natural sweetness and a nice umami when it softens
Warm aromatic spice, a little makes the dish cozy and slightly sweet
Tiny splash brightens flavors cuts richness and adds crisp fresh acidity
Optional sweetener, balances spices and rounds flavors with gentle caramel notes

Ingredient Quantities

1 tbsp olive oil or unsalted butter, your choice

1 medium yellow onion, chopped (about 1 cup)

2 cloves garlic, minced

1 tbsp fresh ginger, grated (or 1 tsp ground ginger if you dont have fresh)

1 lb (450 g) carrots, peeled and roughly chopped (about 4 large)

1 lb (450 g) sweet potatoes, peeled and cubed (about 2 medium)

4 cups (1 L) vegetable or chicken stock

1 can (14 oz / 400 ml) full fat coconut milk

1 tsp ground cumin

1/2 tsp ground coriander

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp black pepper

1 tsp fine sea salt, plus more to taste

1 tbsp maple syrup or honey, optional

1 tbsp lemon juice, optional to brighten

Fresh cilantro or parsley for garnish, chopped, optional

How to Make this

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1. Heat 1 tbsp olive oil or unsalted butter in a large pot over medium heat. Add 1 cup chopped yellow onion and cook, stirring now and then, until soft and translucent, about 5 to 7 minutes.

2. Stir in 2 cloves minced garlic and 1 tbsp grated fresh ginger (or 1 tsp ground ginger), cook 30 to 60 seconds until fragrant but not burnt.

3. Add 1 lb peeled and chopped carrots and 1 lb peeled, cubed sweet potatoes, toss to coat in the oil. Sprinkle in 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp black pepper and 1 tsp fine sea salt, stir and let the spices toast for 30 seconds to bloom their flavor.

4. Pour in 4 cups (1 L) vegetable or chicken stock, raise heat to bring to a boil, then reduce to a gentle simmer. Cover and cook until the carrots and sweet potatoes are very tender, about 20 to 25 minutes.

5. Stir in the entire 14 oz (400 ml) can of full fat coconut milk and simmer 3 to 5 minutes to warm through. If you like a richer flavor, reserve 2 to 3 tbsp of coconut milk for a swirl when serving.

6. Remove pot from heat and let cool a few minutes. Puree the soup until smooth using an immersion blender right in the pot, or carefully transfer in batches to a countertop blender. Vent the lid and hold a towel over it so hot steam can escape safely.

7. Taste and adjust: add 1 tbsp maple syrup or honey if you want a touch of sweetness, and 1 tbsp lemon juice to brighten. Add more salt and pepper if needed, or thin with a little extra stock if it’s too thick.

8. Reheat gently if needed, ladle into bowls and garnish with chopped fresh cilantro or parsley and the reserved coconut milk swirl if you kept some. Quick tip: for deeper flavor you can roast the carrots and sweet potatoes at 425 F for 25 to 30 minutes instead of simmering, then proceed from step
5.

Equipment Needed

1. Large heavy-bottomed pot or Dutch oven, for sautéing and simmering
2. Chef’s knife (sharp)
3. Cutting board
4. Vegetable peeler
5. Measuring cups and spoons
6. Wooden spoon or heatproof spatula
7. Immersion blender or countertop blender (if using countertop blender have a towel to hold over the lid so steam can escape)
8. Ladle for serving
9. Rimmed baking sheet (only if you want to roast the carrots and sweet potatoes instead of simmering)

FAQ

Can I make this vegan? Yes, totally. Use olive oil instead of butter, vegetable stock not chicken, and maple syrup instead of honey — it'll be just as cozy and tasty. (Also check that your coconut milk is vegan labeled if thats important.)

What if I only have light coconut milk or dairy? Light coconut milk works but the soup wont be as rich or silky. You can use heavy cream, evaporated milk, or cashew cream for richness, but that changes the flavor and makes it non vegan if that matters.

How do I get the soup super smooth? Blend it while hot with an immersion blender or in batches in a regular blender. Dont overfill the blender, and if its too thick add a little stock. If you want it extra silky, push it through a fine mesh sieve after blending.

Can I make it ahead or freeze it? Yes. Keeps 3 to 4 days in the fridge. Freeze up to 3 months in airtight containers. Coconut milk can separate a bit when frozen so stir well and reheat gently, adding a splash of stock if it seems grainy.

How do I change the spice level? Start with half the listed spices if youre unsure, taste after blending, then add more. For heat add cayenne or red pepper flakes, for milder leave out the black pepper and cut the cumin a bit.

Will roasting the veggies first help? Definitely. Roasting carrots and sweet potatoes at 425 F until nicely caramelized adds lots of depth. It takes longer but the soup ends up sweeter and more complex.

Easy Spiced Carrot And Sweet Potato Soup Recipe Substitutions and Variations

Olive oil or unsalted butter: swap for avocado oil, ghee, or light coconut oil. Avocado oil handles heat better, ghee gives a rich buttery taste, coconut oil will lean into the coconut vibes.
Vegetable or chicken stock: use bouillon dissolved in water, mushroom stock, or low-sodium bone broth if thats what you have. Bouillon is handy when you dont have fresh stock, mushroom stock adds nice umami.
Full fat coconut milk: replace with coconut cream thinned with water, or for a dairy option use heavy cream or evaporated milk. Going dairy makes it creamy but youll lose some coconut flavor.
Sweet potatoes: sub in butternut squash, kabocha squash, or Yukon Gold potatoes. Butternut gives similar sweetness, Yukon Gold keeps it more savory and starchy.

Pro Tips

– Roast the carrots and sweet potatoes instead of boiling when you want deeper, caramelized flavor; toss them with a little oil and a pinch of salt and roast at a high temp until edges brown. Save some of the roasted bits to puree in for extra texture and interest.
– Toast or bloom the ground spices briefly in the hot oil until they smell fragrant before adding liquid. If your spices are older, use a little extra or add a pinch of smoked paprika to boost the aroma.
– For ultra silky soup, blend while still hot but let it cool a couple minutes so steam can escape safely, then push the soup through a fine mesh strainer or use a high speed blender for a smoother finish. If it gets too thick, thin with hot stock a splash at a time rather than cold water.
– Balance sweetness and brightness at the very end. A tiny bit of maple or honey rounds flavors, and a squeeze of lemon or a splash of vinegar lifts the whole bowl. Taste after you add those and fine tune salt last.

Easy Spiced Carrot And Sweet Potato Soup Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I developed an Autumn Carrot And Sweet Potato Soup featuring a simple spice mix that can be on the table in under an hour and is suitable for both children and adults.

Servings

servings

Calories

260

kcal

Equipment: 1. Large heavy-bottomed pot or Dutch oven, for sautéing and simmering
2. Chef’s knife (sharp)
3. Cutting board
4. Vegetable peeler
5. Measuring cups and spoons
6. Wooden spoon or heatproof spatula
7. Immersion blender or countertop blender (if using countertop blender have a towel to hold over the lid so steam can escape)
8. Ladle for serving
9. Rimmed baking sheet (only if you want to roast the carrots and sweet potatoes instead of simmering)

Ingredients

1 tbsp olive oil or unsalted butter, your choice
1 medium yellow onion, chopped (about 1 cup)
2 cloves garlic, minced
1 tbsp fresh ginger, grated (or 1 tsp ground ginger if you dont have fresh)
1 lb (450 g) carrots, peeled and roughly chopped (about 4 large)
1 lb (450 g) sweet potatoes, peeled and cubed (about 2 medium)
4 cups (1 L) vegetable or chicken stock
1 can (14 oz / 400 ml) full fat coconut milk
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp black pepper
1 tsp fine sea salt, plus more to taste
1 tbsp maple syrup or honey, optional
1 tbsp lemon juice, optional to brighten
Fresh cilantro or parsley for garnish, chopped, optional

Directions

Heat 1 tbsp olive oil or unsalted butter in a large pot over medium heat. Add 1 cup chopped yellow onion and cook, stirring now and then, until soft and translucent, about 5 to 7 minutes.
Stir in 2 cloves minced garlic and 1 tbsp grated fresh ginger (or 1 tsp ground ginger), cook 30 to 60 seconds until fragrant but not burnt.
Add 1 lb peeled and chopped carrots and 1 lb peeled, cubed sweet potatoes, toss to coat in the oil. Sprinkle in 1 tsp ground cumin, 1/2 tsp ground coriander, 1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp black pepper and 1 tsp fine sea salt, stir and let the spices toast for 30 seconds to bloom their flavor.
Pour in 4 cups (1 L) vegetable or chicken stock, raise heat to bring to a boil, then reduce to a gentle simmer. Cover and cook until the carrots and sweet potatoes are very tender, about 20 to 25 minutes.
Stir in the entire 14 oz (400 ml) can of full fat coconut milk and simmer 3 to 5 minutes to warm through. If you like a richer flavor, reserve 2 to 3 tbsp of coconut milk for a swirl when serving.
Remove pot from heat and let cool a few minutes. Puree the soup until smooth using an immersion blender right in the pot, or carefully transfer in batches to a countertop blender. Vent the lid and hold a towel over it so hot steam can escape safely.
Taste and adjust: add 1 tbsp maple syrup or honey if you want a touch of sweetness, and 1 tbsp lemon juice to brighten. Add more salt and pepper if needed, or thin with a little extra stock if it’s too thick.
Reheat gently if needed, ladle into bowls and garnish with chopped fresh cilantro or parsley and the reserved coconut milk swirl if you kept some. Quick tip: for deeper flavor you can roast the carrots and sweet potatoes at 425 F for 25 to 30 minutes instead of simmering, then proceed from step

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.