Roasted Carrot and Sweet Potato Soup
Nothing beats a light but satisfying soup like my Roasted Carrot and Sweet Potato Soup. It’s creamy and naturally slightly sweet and when topped goat cheese, toasted panko breadcrumbs and a little Walnut oil? Well it makes this soup extra special.
Table of contents
Why is Roasted Carrot and Sweet Potato Soup Healthy?
Often times, simple ingredients make for the best dishes. There are times when recipes with more ingredients and complexity serve the occasion, but for daily, healthful meals, I find simple is best. This Roasted Carrot and Sweet Potato Soup is very healthy. I add the indulgent spin on this sometimes like goat cheese or swirls of flavored oils or even a little cream. But you can add your personal spin on this with a little coconut milk, oat milk or croutons or a little vegan/vegetarian parmesan cheese. The base of the soup is perfect without any of the above add ons. But what’s healthy about it?
Just 2 medium carrots are about 45 calories with 3 grams of fiber. And not to mention Vitamin A, Biotin, Vitamin K1, Potassium and Vitamin B6. So they pack some dietary punch in a small, crunchy vegetable. What about sweet potatoes? 1 cup of cubed sweet potatoes packs 448 mg of potassium, 4 grams of fiber, 2 grams of protein as well as various vitamins and minerals like Vitamin A, C and Manganese. Both of these veggies are inexpensive and easy to find in most markets around the country, so this humble little soup ticks a lot of boxes.
Step by Step directions
This healthy recipe is easy to make but requires three major steps. Half of the ingredients are boiled and the other half roasted. Fortunately, the time for both is exactly the same. The last step is to puree the soup in a high speed blender, or a food processor.
Vegetable prep
Start by washing vegetables thoroughly. Peel both carrots and sweet potato and chop into uniform pieces. Peel and trim ends of shallot and peel garlic clove. NOTE: I suggest using organic carrots for this soup. Organic carrots are typically more tender, and sweeter when peeled.
How to Roast Carrots and boil sweet potato
Pre-heat oven to 400°F. Place a silicon baking mat or parchment paper onto rimmed sheet pan. Next, place the carrots on the rimmed sheet pan, toss with olive oil, dried thyme and salt. Spread evenly to allow the vegetables to roast uniformly. Cut a small piece of foil, place shallot and garlic clove onto the foil and drizzle a small amount of olive oil. Seal the foil and add to the sheet pan with carrots. Place in a preheated oven for about 25 minutes or until very tender.
In a small pot or dutch oven, add sweet potatoes, one dried Bay leaf, cover with water and place on the stove over medium heat. Boil the potatoes until soft, about 25 minutes. Drain, remove bay leaf and set aside.
How to finish the soup
Remove carrots from oven and place in a high speed blender or food processor. Add cooked shallot and garlic, boiled sweet potato and vegetable broth. Puree until completely smooth and return soup to pot that potatoes were cooked in. Add spices and allow to simmer on low for about 10 minutes until thoroughly heated through. Check for salt and adjust as needed.
NOTE: Sometimes our veggies are not as flavorful as we’d like. If your sweet potato or carrots are not as sweet as you were expecting, you can add a tiny bit of honey or maple syrup to sweeten the soup if needed. Start with a tiny amount first, make sure it’s stirred well before you add more.
My favorite toppings for This Healthy Roasted Carrot and Sweet Potato soup
I like to look at this Roasted Carrot and Sweet Potato Soup as a blank canvas. You can add a touch of cream for richness or unflavored nut milks. My favorite is with a creamy dollop goat cheese, toasted buttered panko and a drizzle of Walnut oil. It gives it just the right amount of richness and texture. Another option is Parmesan cheese, croutons and a drizzle of olive oil. Another favorite is topped with plain, greek yogurt. Again, for a touch of richness. What will you top your soup with? Comment below!
Frequently Asked Questions
I suggest using organic, fresh carrots for this soup. They tend to be more tender, and sweeter when peeled.
Carrots and Sweet potatoes lean towards having a delicate, naturally sweet flavor on their own. I suggest, herbs like Rosemary and Thyme to enhance the flavors. This would be great with nut milks or coconut milk to finish off the soup. Parmesan cheese works well with a drizzle of olive oil
Yes! They can be prepared the exact same way.
You can, but I suggest wrapping them in foil so they don’t toughen up. You need the potatoes to be really soft to allow the soup to be creamy.
Yes! Just one cup has 195 calories with the toppings. Subtract the toppings and you have a slim 110 calories. So it’s chock full of vitamins and minerals plus low on calories.
A grilled cheese sandwich is always good with soup, any soup. Our Little Gem Salad and Gorgonzola Salad is a perfect addition for a perfect flavor balance. Another perfect salad for this soup is my Apple Spinach White Bean Salad.
This freezes perfectly. I freeze in two cup portions and four cup portions.
Yes, you can add cream, nut milk or coconut milk to add creaminess.
You can add a tiny bit of honey or maple syrup to sweeten the soup if needed. Start with a tiny amount first, make sure it’s stirred well before you add more.
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Roasted Carrot and Sweet Potato Soup
January 30, 2023Equipment
- 1 3 qt dutch oven or heavy pot with lid
- 1 high speed blender, food processor or immersion blender
Ingredients
- 5 medium carrots organic, peeled, chopped into uniform chunks
- 1 large sweet potato peeled, cut into uniform chunks
- 1 medium shallot peeled
- 1 clove garlic peeled
- 1/4 tsp Thyme dried
- 1-2 tbsp olive olive extra virgin or regular
- 4 cups vegetable or chicken broth
- 1/4 tsp paprika
- 1/8 tsp turmeric
For serving
- 1/2 cup panko toasted
- 1/2 tbsp butter salted
- Walnut oil for drizzling
- Goat cheese for serving
Instructions
Roasted carrot and sweet potato soup
- Start by washing vegetables thoroughly. Peel both carrots and sweet potato and chop into uniform pieces. Peel and trim ends of shallot and peel garlic clove.
- Pre-heat oven to 400°F. Place a silicon baking mat or parchment paper onto rimmed sheet pan. Next, place the carrots on a rimmed sheet pan, toss with olive oil, dried thyme and salt. Spread evenly to allow roasting to be even.
- Cut a small piece of foil, place shallot and garlic clove and drizzle a small amount of olive oil. Seal the foil and add to the sheet pan with carrots. Place in a preheated oven for about 25 minutes or until very tender.
- In a small pot or dutch oven, add sweet potatoes, one dried Bay leaf, cover with water and place on the stove over medium heat. Boil the potatoes until soft, about 25 minutes. Drain, remove bay leaf and set aside.
- Remove carrots from oven and place in a high speed blender or food processor. Add cooked shallot and garlic, boiled sweet potato and vegetable broth. Puree until completely smooth and return soup to pot that potatoes were cooked in and add spices and allow to simmer on low for about 10 minutes until thoroughly heated through. Check for salt and adjust as needed.
Serving suggestions
- In a small nonstick pan, melt butter over medium heat. Add panko breadcrumbs and sauté until nicely golden and toasted. Remove panko from pan onto a plate.
- Serve soup in a bowl and top with panko breadcrumbs, a drizzle of oil, a small slice of goat cheese and freshly ground pepper.
Note:
- NOTE: Sometimes our veggies are not as flavorful as we'd like. If your sweet potato or carrots are not as sweet as you were expecting, you can add a tiny bit of honey or maple syrup to sweeten the soup if needed. Start with a tiny amount first, make sure it's stirred well before you add more.
Notes
Nutrition
Nutritional information is calculated online and should be used as a guide.
All content and photographs ©Claudia’s Table and claudiastable.com
