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Sweet Potato and Carrot Soup

Spiced Sweet Potato and Carrot Soup

A delicious, warmly spiced, sweet potato and carrot soup. It's so easy to make, tasty, filling and vegan!
Course Soup
Cuisine Fusion
Prep Time 10 minutes
40 minutes
Servings 4
Calories 250kcal


  • Handheld blender


  • 1 tbsp olive oil
  • 1 medium yellow onion finely chopped
  • 3 large cloves of garlic minced
  • 1 thumb-size piece of fresh ginger peeled then finely grated
  • 1 heaped tsp cumin
  • 1/2 tsp garam masala
  • 1/2 tsp paprika
  • 600 g sweet potato (1 large sweet potato) peeled then cut into similar sized chunks
  • 490 g carrots (4 large carrots) peeled then roughly chopped
  • 1.2 litres of vegetable stock (about 2 pints)
  • 1/4 tsp salt + more for serving
  • 1/4 tsp freshly cracked black pepper + more for serving

for serving

  • pumpkin seeds
  • fresh coriander/cilantro
  • plain yoghurt (plant-based if you are vegan)


  • Heat the oil in a large saucepan. Add the onion and cook over medium heat for about 15 minutes, stirring every now and again. The onion should be translucent and springy but not brown.
  • Add the spices, ginger and garlic and cook for a minute until they release their aromas. Then add the carrots to the pan and cook for about 5 minutes, stirring often.
  • Now add the sweet potato to the pan along with the stock, salt and black pepper, stir well then leave to simmer over a low to medium heat for about 20 minutes.
    Once the sweet potato and carrots are tender blitz the soup with a handheld blender until smooth. Check the seasoning then serve.


  • Stock - If you want to keep this vegan make sure your stock cubes or bouillon is vegan. I use a vegan vegetable bouillon, I use 2 teaspoon plus 1 .2 litres of hot water.
  • Carrots - Fresh carrots are best, and I always peel them.
  • Sweet potato - I always peel the sweet potato, make sure to cut it into similar sized chunks to ensure it all cooks at the same time.
  • Blender - This soup is really best blended until smooth. I use a handheld blender but you also use a stand-alone blender, just be careful when you transfer the soup, it will be piping hot. 
  • Consistency/Heat - We love this soup thick and smooth if you prefer a thinner soup add more stock. If you want your soup to have more of a kick add a generous pinch of dried chilli flakes when you add the spices.
  • Freezing/Storing - You can easily freeze this, leave it to cool then transfer to a suitable container and freeze for up to 3 months. Defrost the soup in the fridge overnight then reheat on the hob or in the microwave. This soup will keep in the fridge for up to 3 days.
  • Nutritional Information - Is approximate is it calculated using an online nutrition tool and is based on one serving. It does not include bread or toppings.


Calories: 250kcal | Carbohydrates: 46.3g | Protein: 4.5g | Fat: 3.8g | Saturated Fat: 0.5g | Sodium: 288mg | Potassium: 1159mg | Fiber: 8.8g | Sugar: 17g | Calcium: 55mg | Iron: 6mg