Roasted Carrot and Sweet Potato Soup

Warm-Weather Comfort

This soup is a warm, comforting dish that blends the natural sweetness of roasted vegetables with savory spices. The vegetables are roasted to bring out their rich, caramelized flavors then pureed into a smooth, velvety soup. Carrots and sweet potatoes are both loaded in beta-carotene that the body converts to vitamin A which supports immune health, bone health and reduces inflammation.

Prep time: 50 minutes
Serves: 6

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Recipe courtesy of
  • Lisa Markley Director of Culinary Medicine | AdventHealth Whole Health Institute

Recipe Ingredients

  • 1 medium yellow onion, chopped
  • 1 pound carrots, peeled
  • 1 pound sweet potato, peeled
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ teaspoons ground cumin
  • ½ teaspoons ground coriander
  • 1 quart low sodium chicken broth or vegetable broth
  • 2 cups water or 1 can coconut milk
  • Optional: spritz of fresh lime juice to taste
  • Salt and pepper to taste

Preparation

  1. Preheat oven to 400°F. Line a sheet pan with parchment paper.
  2. Chop the onion, carrots, and sweet potatoes into large chunks. Add garlic cloves to the mixture and toss with 2 tablespoons of olive oil. Spread mixture out evenly on a sheet pan and sprinkle with sea salt.
  3. Transfer pan to the oven and roast the vegetable mixture until the carrots and sweet potatoes are lightly caramelized/brown on the edges and able to be pierced with a fork, approximately 35 to 40 minutes.
  4. Meanwhile, heat up broth and water in a stockpot on the stove.
  5. Remove the sheet pan of vegetables from the oven and set pan aside to cool for a few minutes. Next, carefully transfer the vegetable mixture into a blender. Add the heated broth, water, and spices, being careful not to overfill the blender – you may need to do this in two to three batches. Secure the lid and cover with a towel to protect yourself from hot food. Puree the vegetables and broth until smooth and creamy. Check the texture and add additional water or broth a few tablespoons at a time until desired consistency is reached.
  6. Transfer soup to a soup pot and heat for 2-3 minutes, if more heat is needed. Taste and adjust seasonings and add salt and pepper to taste.

Category Tags

Entrees
Good source of plant protein
Good source of protein
High fiber
Low calorie
Low sodium
Soups and Stews
Vegan
Vegetables
Vegetarian
Whole food, plant-based
About the Recipe Author

Lisa Markley, MS, RDN, LD, is an integrative dietitian culinary nutrition expert with nearly two decades of experience working towards improving the health of others. She is passionate about educating others how to harness the healing power of food and healthful lifestyle changes.

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