Coconut Carrot & Sweet Potato Soup

Spring is upon us, yet with all the snow still on the ground, I am still wanting soups for lunch or supper. I am usually not a huge fan of smooth soups (reminds me of my daughters baby food), but the flavor of this soup has converted me. Now to think, if I had garden carrots and potato, the flavor would be unbelievable! Bring on the summer heat, I want some fresh produce!

Soup is a great way to get in vegetables outside of the classic (and somewhat boring) raw vegetables or salad. I don’t know about you but I get stuck in a rut with my creativity with salads. Carrots and sweet potato are loaded with Vitamin A but they also have fiber, vitamin k, potassium, biotin, vitamin B6 and of course, the antioxidants beta-carotene, lycopene and lutein. This soup also comes with a great source of fats but unfortunately is slightly low in protein. Pair the soup up with a grainy bread sandwich or salad topped with your protein source of choice and you can ensure you me your protein needs for this meal. Without further to do, lets start cooking!

Coconut Carrot & Sweet Potato Soup

Serves 4-6 people  


–          2 Tbsp canola oil

–          1 medium onion, chopped

–          2 cups carrots, chopped

–          2 cups sweet potato, diced

–          4 cloves garlic, peeled and minced

–          1 tbsp freshly grated ginger (or 2 tsp dry ginger, ground)

–          2 tbsp curry powder (or paste if you prefer a stronger curry flavor)

–          1 can (14oz) coconut milk

–          3 cups vegetable broth (more for a thinner soup, less for thicker)

–          Salt and pepper

–          Garnish: cilantro, lime wedges, sriracha, chopped peanuts


1.       In a large pot, over medium heat, add oil, garlic and onion. Cook for 2 minutes.

2.       Add the carrots and sweet potato and cook for 5 minutes or until onions are translucent. Add ginger and curry powder and cook for 1 more minute, stirring frequently.

3.       Add in the coconut milk and vegetable broth. Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes or until vegetables are soft.

4.       Transfer to a blender or use and immersion blender and blend until smooth. If you have a smaller blender you may have to blend is batches.

5.       Once smooth, it is ready to serve. Top with your garnish of choice and enjoy.

Serve soup with a grainy bread or a nice fresh salad.

Tip: This soup tastes great even after it has been frozen and re-heated. For an easy grab and go lunch or supper meal, make a batch and freeze in containers.

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