Nothing beats a light, satisfying soup like this Roasted Carrot and Sweet Potato Soup. It’s naturally creamy and slightly sweet, and it’s gluten‑ and dairy‑free unless you choose to add dairy toppings. To make it extra special, I like to finish each bowl with a spoonful of goat cheese, toasted panko breadcrumbs, and a drizzle of walnut oil.
Soup season is the best season
I love vegetable‑based soups for their clean flavors and versatility. This roasted carrot and sweet potato combination highlights natural sweetness with a hint of garlic and warming spices. The recipe is simple, flexible, and ideal for weeknight dinners or easy meal prep. If you want a richer bowl, stir in a splash of cream, coconut milk, or unflavored oat milk; otherwise the soup is perfectly satisfying on its own.
Why this soup is healthy
Simple, whole ingredients make this soup both nourishing and budget friendly. The core vegetables — carrots and sweet potatoes — provide fiber, vitamins, and minerals with relatively few calories. The base is light and easily customized: add cream or nut milk for richness, or boost protein by pureeing in canned white beans. Even without add‑ins, the soup delivers great flavor and nutrition.
Nutritional benefits
Two medium carrots provide about 45 calories and roughly 3 grams of fiber, plus vitamin A, biotin, vitamin K1, potassium, and vitamin B6. One cup of cubed sweet potato supplies potassium (approximately 448 mg), about 4 grams of fiber, 2 grams of protein, and vitamins A and C, plus manganese. Together they create a nutrient‑dense, affordable base for this soup. A standard serving delivers roughly 10% of daily calcium needs even without adding dairy; including goat cheese or a splash of milk will increase that amount.
Ingredients
- Carrots – organic recommended for sweeter, more tender flavor
- Sweet potato – peeled and cubed for smooth texture
- Shallot – mild onion flavor without overpowering the soup
- Garlic – one clove for depth
- Thyme – dried works well; use 1 tsp fresh if available
- Extra virgin olive oil – for roasting and finishing
- Vegetable or chicken broth – stock adds depth, but broth works fine
- Paprika – adds warmth and antioxidants
- Turmeric – for color and extra phytonutrients
How to add protein to this soup recipe
To boost protein, stir in canned white beans like cannellini or garbanzo beans. Drain the beans, add them to the blender with the vegetables, puree until smooth, and adjust the broth to reach your desired consistency.
Step by Step directions
The recipe follows three main steps: prep the vegetables, roast the carrots and cook the sweet potato, then puree and finish the soup. Roasting intensifies the carrots’ sweetness while boiling the sweet potato ensures a silky texture.
Vegetable prep
Wash all vegetables well. Peel carrots and sweet potato, and cut into uniform pieces so they cook evenly. Trim and peel the shallot and peel the garlic clove. Using organic carrots often yields a sweeter, more tender result.
Roast the carrots and boil the sweet potato
Preheat the oven to 400°F (200°C). Line a rimmed sheet pan with parchment or a silicone mat. Toss carrots with olive oil, dried thyme, and salt, then spread them in a single layer. Place the peeled shallot and garlic on a small piece of foil, drizzle with olive oil, seal, and add to the pan. Roast about 25 minutes, until very tender.
Meanwhile, place the sweet potato chunks in a pot with a dried bay leaf and cover with water. Bring to a boil, then simmer until the potatoes are soft, about 20–25 minutes. Drain, discard the bay leaf, and set the potatoes aside.
Why roast carrots and boil sweet potatoes separately? Roasting concentrates the carrots’ natural sugars and adds a caramelized flavor, while boiling the sweet potato makes it easier to blend into a silky, smooth soup.
Finish the soup
Transfer the roasted carrots to a high‑speed blender or food processor. Add the roasted shallot and garlic, the boiled sweet potato, and enough vegetable or chicken broth to blend smoothly. Puree until completely smooth, then return the mixture to the pot. Stir in paprika, turmeric, and any additional salt to taste. Simmer on low for about 10 minutes to meld flavors. If the vegetables aren’t as sweet as you’d like, add a small amount of honey or maple syrup, tasting as you go.
Serving suggestions
This soup is a blank canvas for toppings. My favorite finish is a small spoonful of goat cheese, toasted buttered panko breadcrumbs, and a drizzle of walnut oil for richness and crunch. Other excellent options: grated Parmesan, croutons with olive oil, a dollop of Greek yogurt, or a splash of cream or nut milk.
Pair the soup with a grilled cheese sandwich or a crisp salad for a complete meal. The soup’s bright, slightly sweet flavor balances well with tangy or salty accompaniments.
Frequently Asked Questions
For this recipe it’s best not to. Boiling the sweet potato produces a creamier, smoother puree; roasting would reduce moisture and change the texture.
Yes. One cup of the soup without toppings is about 110 calories; with suggested toppings it’s roughly 195 calories. It’s rich in vitamins, minerals, and fiber while remaining relatively low in calories.
Freeze in two‑cup or four‑cup portions. Thaw in the refrigerator overnight, then reheat gently on the stove over medium‑low heat, stirring occasionally until hot.
Yes. Stir in cream, nut milk, or coconut milk to add creaminess. Adjust the amount to taste.
Add a small amount of honey or maple syrup and taste before adding more. A little goes a long way.
If you try this recipe, please consider leaving a comment and rating to help other readers—thank you!
All content and photographs ©Claudia’s Table and claudiastable.com
Roasted Carrot and Sweet Potato Soup
Ana Coronado
January 30, 2023
Equipment
- 3‑qt Dutch oven or heavy pot with lid
- High‑speed blender, food processor, or immersion blender
Ingredients
- 5 medium carrots – organic, peeled and chopped
- 1 large sweet potato – peeled and cut into chunks
- 1 medium shallot – peeled
- 1 clove garlic – peeled
- 1/4 tsp dried thyme
- 1–2 tbsp olive oil
- 4 cups vegetable or chicken broth
- 1/4 tsp paprika
- 1/8 tsp turmeric
For serving
- 1/2 cup panko, toasted
- 1/2 tbsp salted butter (for toasting panko)
- Walnut oil for drizzling
- Goat cheese for serving
Instructions
Roasted carrot and sweet potato soup
- Wash vegetables. Peel and chop carrots and sweet potato into uniform pieces. Peel shallot and garlic.
- Preheat oven to 400°F (200°C). Line a rimmed sheet pan with parchment. Toss carrots with olive oil, thyme, and salt; spread evenly.
- Place shallot and garlic on foil, drizzle with olive oil, seal, and add to the sheet pan. Roast about 25 minutes until tender.
- Place sweet potato chunks and a bay leaf in a pot, cover with water, and boil until soft, about 20–25 minutes. Drain and discard the bay leaf.
- Transfer roasted carrots, roasted shallot, garlic, and boiled sweet potato to a blender. Add broth and puree until smooth. Return to the pot, stir in paprika and turmeric, and simmer on low 10 minutes. Adjust salt to taste.
Serving suggestions
- In a small nonstick pan, melt butter and toast panko until golden. Remove from heat.
- Ladle soup into bowls and top with toasted panko, a small slice or dollop of goat cheese, a drizzle of walnut oil, and freshly ground pepper.
Note
- If the vegetables are not as sweet as expected, add a small amount of honey or maple syrup, stirring and tasting before adding more.
Notes
Nutrition
Calories: 110 kcal
Nutritional information is calculated online and should be used as a guide.
All content and photographs ©Claudia’s Table and claudiastable.com
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