A bowl of this sweet potato carrot soup feels like a warm hug on a cool day. It’s velvety, naturally sweet, and full of flavor without being heavy. You’ll get a satisfying, creamy texture with simple ingredients and minimal fuss.
This is the kind of recipe you can make on a weeknight, or batch-cook for easy lunches. It’s cozy, wholesome, and tastes even better the next day.
What Makes This Special
This soup stands out because it balances sweetness, spice, and richness in a simple way. Sweet potatoes and carrots bring natural sweetness, while ginger and garlic add a gentle kick.
A splash of coconut milk makes it silky without dairy, and vegetable broth keeps it light. The result is a soup that’s creamy, deeply flavorful, and naturally nutritious. It’s also incredibly flexible.
You can keep it vegan, make it spicy, or adjust the thickness to your liking. Plus, it uses pantry staples, so you can pull it together anytime without a special trip.
What You’ll Need
- 2 tablespoons olive oil (or coconut oil)
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
- 1 pound sweet potatoes, peeled and cubed (about 2 medium)
- 3 large carrots, peeled and sliced
- 4 cups vegetable broth (or chicken broth if not vegan)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon (optional, for warmth)
- 1/4 to 1/2 teaspoon red pepper flakes (optional, for heat)
- 1/2 to 1 teaspoon salt, to taste
- Black pepper, to taste
- 1/2 cup full-fat coconut milk (or heavy cream, optional for extra richness)
- Juice of 1/2 lemon (or 1 teaspoon apple cider vinegar)
- Optional toppings: pumpkin seeds, chopped cilantro or parsley, a swirl of yogurt or extra coconut milk, chili oil, toasted croutons
Step-by-Step Instructions
- Prep your vegetables. Peel and chop the sweet potatoes into small cubes. Slice the carrots and finely chop the onion.
Mince the garlic and grate the ginger.
- Sauté aromatics. Warm the olive oil in a large pot over medium heat. Add the onion with a pinch of salt and cook for 4–5 minutes until soft and translucent.
- Add garlic and ginger. Stir in the garlic and ginger. Cook for 1 minute until fragrant, being careful not to brown the garlic.
- Layer in spices. Add cumin, cinnamon, and red pepper flakes (if using).
Toast for 30 seconds to bloom the spices.
- Add vegetables and broth. Stir in the sweet potatoes and carrots. Pour in the broth and bring to a gentle boil.
- Simmer until tender. Reduce heat and simmer for 18–22 minutes, until the vegetables are very soft and easily pierced with a fork.
- Blend until smooth. Use an immersion blender to puree the soup until velvety. If using a countertop blender, blend in batches and vent the lid slightly to release steam.
- Stir in coconut milk. Return the soup to the pot if needed.
Stir in the coconut milk and let it warm through. Adjust the thickness with a splash of water or broth if it’s too thick.
- Finish with acid and seasoning. Add lemon juice. Taste and adjust salt, pepper, and spice.
The lemon brightens the flavors.
- Serve with toppings. Ladle into bowls and finish with a swirl of coconut milk or yogurt, chopped herbs, or crunchy seeds for texture.
How to Store
- Refrigerator: Store in an airtight container for up to 4 days. The flavors meld and improve overnight.
- Freezer: Freeze in portions for up to 3 months. Leave a little space at the top of containers for expansion.
- Reheating: Warm gently on the stove over low heat, adding a splash of water or broth to loosen.
Microwave in short bursts, stirring between intervals.
Why This is Good for You
This soup delivers a lot of nourishment in a simple bowl. Sweet potatoes are rich in beta-carotene, which the body converts to vitamin A for eye and skin health. Carrots also bring beta-carotene, plus fiber for a steady, satisfying feel.
Ginger and garlic offer compounds that support immunity and digestion. Coconut milk adds healthy fats that help you absorb fat-soluble nutrients. The overall balance of fiber, vitamins, and warmth makes it a feel-good meal that fills you up without weighing you down.
What Not to Do
- Don’t rush the simmer. If the vegetables aren’t fully soft, the texture won’t puree smoothly.
- Don’t skip salt and acid. Underseasoned soup can taste flat.
Lemon juice and enough salt make the flavors pop.
- Don’t blend without venting. Hot liquids create steam pressure. If using a blender, vent the lid and cover with a towel.
- Don’t overload with spice. The base is naturally sweet. Add heat gradually and taste as you go.
- Don’t water it down too early. Blend first, then adjust thickness.
It’s easy to thin but hard to thicken.
Alternatives
- Dairy-free vs. creamy: Coconut milk keeps it vegan. For a different richness, use oat cream or cashew cream. For dairy, try heavy cream or half-and-half.
- Flavor twists: Add curry powder or garam masala for an Indian-inspired note.
Try smoked paprika for a subtle smoky depth.
- Protein boost: Stir in cooked red lentils during the simmer, or top with crispy chickpeas or shredded rotisserie chicken (if not vegan).
- Herbs and toppings: Finish with cilantro, parsley, or chives. Add pumpkin seeds, toasted coconut flakes, or garlicky croutons for crunch.
- Broth options: Use low-sodium broth to control salt. Water works in a pinch; just increase seasoning and aromatics.
- Roasted version: For deeper flavor, roast the sweet potatoes, carrots, and onion at 425°F (220°C) with oil and salt until caramelized, then blend with warm broth.
FAQ
Can I make this without coconut milk?
Yes.
Use cashew cream, oat cream, or a splash of heavy cream. You can also skip cream entirely and blend in a small knob of butter or a spoonful of tahini for body.
How do I make it spicier?
Add more red pepper flakes, a pinch of cayenne, or a spoonful of chili paste. Start small, taste, and build up to your preferred heat level.
Can I use an Instant Pot?
Yes.
Sauté onion, garlic, and ginger on Sauté mode. Add spices, vegetables, and broth. Cook on High Pressure for 8 minutes, then quick release and blend.
Finish with coconut milk and lemon juice.
What if my soup is too thick?
Stir in warm broth or water a little at a time until it reaches your ideal consistency. Recheck seasoning after thinning.
What goes well with this soup?
Crusty bread, a simple green salad, grilled cheese, or a grain bowl on the side. For toppings, try herbs, seeds, or a dollop of yogurt.
Can I prep this ahead?
Absolutely.
Chop vegetables up to two days in advance and store them in the fridge. The cooked soup also reheats very well for meal prep.
Is it kid-friendly?
Usually, yes. The natural sweetness helps.
If cooking for kids, reduce or skip the red pepper flakes and serve with bread or crackers.
Final Thoughts
This sweet potato carrot soup is simple, cozy, and adaptable. It comes together with everyday ingredients, yet tastes restaurant-worthy. Keep the base as written, then make it your own with spices and toppings.
Whether you’re cooking for a quiet night in or prepping lunches for the week, this is a bowl you’ll want to come back to.