This vegan carrot and sweet potato soup is rich, creamy, and easy to make. It's full of wholesome ingredients, healthy root vegetables and warming garlic. It is top of my list of comforting soups for the autumn and winter seasons.
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I love a good soup in the autumn and winter months when the weather gets colder. I find soups so easy to make and they are great for batch cooking. I often double a recipe and make lots and freeze it in portions for another day. This roasted sweet potato and carrot soup recipe makes a lovely sweet soup which is perfect for children and it's full of nutrients and will keep you full until your next meal. It's a great way of getting some all important nutrients into your children's diets.
The key to this lovely sweet flavoured soup is in the roasted sweet potato. Roasting sweet potato gives it a lovely deep sweet flavour and it works so well paired with the carrot in this soup. You can roast the veggies the night before or the morning of the day you want to have this delicious soup and this little bit of prep means that when it's time for lunch, you can cook up this soup in 15 minutes flat.
If you are a fan of soup I have a lot of vegan soup recipes you are bound to enjoy - click the image below and have a browse!
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Easy Vegan Chickpea and Sweet Potato Soup Recipe
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Easy Creamy Broccoli Almond Soup Recipe (Vegan)
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Vegan Butternut Squash and Wild Rice Soup Recipe
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Thai Coconut Curry Vegetable Soup With Green Bananas
Ingredients
The main ingredients of this soup are sweet potato and carrot, the flavour is bolstered with the onion and vegetable stock. I am a lazy cook so I don't peel the carrots, there's really no need if you wash them properly and there is extra fibre in the skin. The addition of the non-dairy milk helps to make the soup a little creamier. I tend to use coconut milk or oat milk but you can use soy milk or almond milk, or whichever you prefer.
You will need:
- sweet potato
- carrots
- onions
- vegetable stock
- non dairy milk
- garlic
- olive oil
- salt and pepper
For exact quantities see the recipe card below.
Nutritional benefits
This sweet potato soup recipe is a really great choice nutritionally, even though it is made with humble and simple ingredients. Sweet potato is full of fibre and vitamins including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. Carrots are also a good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants.
This soup also contains garlic. Garlic is an amazing food, it is a great source of vitamin B6, is a very good source of manganese, selenium and vitamin C. In addition to this, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper. It has medicinal properties and I try to include it in as much of my cooking as possible.
In fact this is a really wholesome soup and a great source of some of your 5 a day.
Instructions
- Pre-heat the oven to 200 °celsius
- Peel and cut the sweet potato into 2 inch chunks
- Cut the carrots into a similar size, no need to peel them
- Put the carrots and chopped sweet potatoes into a baking tray and drizzle with 3 tablespoons of olive oil and season with salt and pepper
- Roast in the oven for 30 minutes
- Chop the onion and sweat in the olive oil in a large pot on a medium heat for five minutes before adding the garlic and cooking for another two minutes
- Add the roasted vegetables to the onion and garlic, add the vegetable stock and bring to the boil.
- Simmer for 15 minutes.
- Blend with a hand blender and stir through the milk. You might want more or less milk depending upon the consistency you prefer.
- Serve with a spattering of black pepper and bread rolls on the side.
📖 Recipe
Vegan Carrot and Sweet Potato Soup With Garlic
- Total Time: 1 hour
- Yield: 6 1x
- Diet: Vegan
Description
This vegan carrot and sweet potato soup is rich, creamy, and easy to make. It's full of healthy root vegetables and warming spices.
Ingredients
- 750 g sweet potato
- 450 g carrots
- 2 onions
- 1 ½ litres vegetable stock
- 150 ml non dairy milk
- 3 garlic cloves
- 4 tablespoons olive oil
- salt and pepper
Instructions
- Pre-heat the oven to 200 °celsius
- Peel and cut the sweet potato into 2 inch chunks
- Cut the carrots into a similar size, no need to peel them
- Put the carrots and sweet potato into a baking tray and drizzle with 3 tablespoons of olive oil and season with salt and pepper
- Roast in the oven for 30 minutes
- Chop the onion and sweat in the olive oil in a large saucepan for five minutes before adding the garlic and cooking for another two minutes
- Add the roasted vegetables to the onion and garlic, add the vegetable stock and bring to the boil.
- Simmer for 15 minutes.
- Blend with a hand blender and stir through the milk. You might want more or less milk depending upon the consistency you prefer.
- Serve with a spattering of black pepper and bread rolls on the side.
Substitutions and variations
- You can use homemade vegetable broth or stock cubes / bullion powder in this recipe. I use stock cubes as they are easier.
- This is a mildly creamy vegan sweet potato soup, even though it contains non dairy milk. If you prefer a really creamy sweet potato soup add non dairy cream instead.
- You can substitute the sweet potato for another similar favorite vegetable such as butternut squash or pumpkin, but of course that will change the soup into pumpkin soup or squash soup!
- Prefer a spicier soup? Add some heat with red pepper flakes, ground cumin or paprika. You can add spices at the end if you are making this for a family with different tastes - my hubby prefers a hot soup whereas I like mine minder.
- Add some extra texture and nutrition by garnishing with fresh herbs such as fresh cilantro and pumpkin seeds.
Make ahead tips
You can roast the vegetables the day before and keep them in a container in the fridge until the next day to use and this will save you some time on the day.
This rich soup will also keep in the fridge for three days in an airtight container so you can make it ahead and heat it up when you like.
FAQs
How long does this soup keep for?
This easy carrot and sweet potato soup will keep well in the fridge when stored in an airtight container for up to 4 days. It freezes well and can be frozen for up to 3 months.
Can I freeze this soup?
Yes, this soup is perfect for freezing. Just put it in a freezer-safe container and freeze. You can take it out of the freezer the night before you plan to eat it and leave it to defrost in the fridge ready to heat up the next day.
What blender do I need?
You will need a stick blender, Vitamix or other immersion blender to blitz the soup smooth. Make sure if you are using a food processor or blender like a Nutribullet or NutriNinja that you wait until the soup is cool to blend. I like to keep some broccoli over until the end to add some texture back into the soup but you can blend it all in together if you like. A regular blender like a food processor will work too but I find that it won't be as smooth as a result.
What to serve with vegan sweet potato soup?
Honestly, I just love this soup with a side of freshly made crusty bread. However you could also serve it with garlic bread or a toasted vegan cheese sandwich. It is wholesome and filling enough to enjoy on it's own too - try taking a flask of this soup out with you for lunch or for sustenance on a long walk or hike. It also makes a wonderful dinner party starter.
Can I make this soup in a slow cooker?
I haven't tried it but I think this is a recipe that would work really well in the slow cooker too. It wouldn't need a seriously long time in there as the sweet potato and carrots are soft after roasting so it might be something to set up in the morning and it would be ready for lunch. I think it would also work well cooked in an Instant Pot as instant pot sweet potato soup.
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