Grab a spoon and get ready for a cozy night in with this spiced sweet potato carrot soup. It's a plant-based, vegan soup loaded with nutrition!
Soup's on!! Well, spiced sweet potato and carrot soup is on. 😉
I love a good soup on those nights that you just need a little extra cozy. Like when it's chilly, rainy, or dreary outside. Or when you're just not quite feeling your A-game. That's where this soup spiced sweet potato and carrot soup came in! It was the Sunday night of a great, full weekend and a dreary, drizzly, fall day. We wanted an easy, light, veggie-packed and cozy dinner.
I raided my fridge and pantry and landed on this comforting spiced sweet potato and carrot soup. It's full of produce (sweet potato, carrots, and onion), completely plant-based, and cooks quickly. It's also chock full of spices that have benefits ranging from blood glucose control (cinnamon) to anti-inflammatory effects(turmeric). Not to mention the fact that the spices add so much flavor!
It's also free of most common food allergies. I did use lite coconut milk, which the FDA technically classifies as a tree nut although the cross-reactivity of those allergic to tree nuts also being allergic to coconut is fairly low. If you can't tolerate coconut milk, feel free to substitute any other milk or milk substitute, just use a little less or the soup will be thinner.
Now for a few frequently asked questions and spiced sweet potato and carrot soup recipe notes.
Can I make spiced sweet potato and carrot soup in a slow cooker?
In short - yes. The long answer? You can certainly throw all ingredients in a slow cooker and let it go for 5-6 hours on low or 3-4 hours on high. However, if you want to have a little more depth of flavor I still recommend sauteing the onions first. Especially if you're someone who isn't partial to raw onion flavor - it won't be raw, but sauteing and caramelizing the onion first loses some of the biting onion flavor and brings out the natural sweetness of onion, which really pairs amazingly well with this spiced sweet potato and carrot soup.
Can I freeze sweet potato and carrot soup?
Totally! You can actually freeze this recipe at a couple different steps. If you're someone who doesn't like to do a lot of work on a weeknight, I would recommend sauteing the onions and then combining all ingredients (except liquids) in large freezer-safe bag or container. Then you can add the contents of the frozen bag and the liquid to your slow cooker before work and come home to a dinner that's ready to go!
Alternatively you can also make the spiced sweet potato and carrot soup exactly as the recipe indicates below, then freeze for later use. I prefer to either freeze enough for dinner for our whole family one night, or freeze leftovers in individual freezer-safe glass jars that can be quickly grabbed and taken to work or quickly thawed for a fast lunch or dinner.
To get the same crunchy garnish on top, just add a few pumpkin seeds and crunchy chickpeas! I used my rosemary cumin roasted chickpeas that pair insanely well with this soup!
Want some other NTF soups and stews and chilis to try? Make these favorite healthy soup recipes:
- 3-Ingredient Black Bean Soup
- Hearty Vegetable Chili
- Freezer to Slow Cooker Lentil Stew
- Mexican Chicken Chili
- Chicken and Kale White Bean Chili
If you make a warm, cozy batch of this spiced sweet potato and carrot soup please be sure to let me know how you like it! Share with me (@nutritiontofit) on Instagram or the NTF Facebook page!And don't forget to pin it to make later! Be well!
Spiced Sweet Potato Carrot Soup
- 1 tablespoon olive oil
- 1 yellow onion diced
- 1 sweet potato peeled and diced
- 6 carrots peeled and diced
- 1 can lite coconut milk (14 oz can)
- 1 cup low-sodium vegetable broth
- ½ teaspoon chili powder
- ½ teaspoon cinnamon
- ½ teaspoon salt
- ½ teaspoon turmeric
- ½ teaspoon cumin
- ¼ teaspoon smoked paprika
- Heat olive oil in a medium pot over medium-high heat. Saute onions, sweet potato, and carrots, stirring occasionally, for 8-10 minutes (or until tender).
- Add spices, coconut milk, and vegetable stock. Stir while bringing to a simmer (will take just a couple minutes).
- Using an immersion blender (or very carefully transferring to a regular blender), puree spiced sweet potato and carrot soup until smooth.
- Serve immediately and enjoy! The spiced sweet potato and carrot soup can also be refrigerated in an airtight container up to 48 hours or frozen up to one month.