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white rustic bowl filled with a creamy vegan carrot and sweet potato soup

Carrot Sweet Potato Soup (vegan and gluten-free!)

This Carrot Sweet Potato Soup is creamy, comforting and the perfect introduction to soup season! Made totally plant-based and gluten-free, it's got all the flavours of the season without spending loads of time in the kitchen! Simple, economical, freezer-friendly, and exactly the kind of cozy soup to make when your body is asking for something warm, nourishing, and easy to digest.
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Servings: 4 servings
Author: Teri-Ann Carty
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Equipment

Ingredients

  • 4 tbsp olive oil
  • pinch chili flakes
  • 1 medium sized yellow onion diced
  • 1 large carrot diced
  • 2 celery stalks diced
  • 2 cloves garlic minced
  • 3 medium sized sweet potatoes cubed
  • 2 tbsp ginger minced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1 tsp salt
  • 4 cups water
  • 14 oz canned full fat coconut milk
  • salt and pepper to taste

Instructions

  • Heat a large Dutch oven over medium-high heat.
  • Add olive oil and a pinch of chili flakes.
  • Add onion, garlic, carrot and celery to the pot and stir to coat.
  • Season with salt and cracked pepper.
  • Cover the pot and cook the mirepoix for 5-7 minutes. Stir often.
  • Add sweet potato and stir to combine.
  • Add spices, stir to coat and cover to cook for 2-3 minutes.
  • Add water. Bring to a boil, then reduce the heat to medium-low. Partially cover and cook for 20 minutes or until sweet potato is fork tender.
  • Once vegetables are cooked, stir in the can of coconut milk.
  • Cook for 5 more minutes.
  • Remove from heat.
  • Use an immersion blender to blend soup until almost completely smooth. It's ok if there are a few chunks.
  • Taste for seasoning and serve.

Notes

I made crispy tofu for the soup (recipe coming soon!), but you could add shredded/cubed chicken for protein!

Nutrition

Serving: 1serving | Calories: 494kcal | Carbohydrates: 43g | Protein: 6g | Fat: 36g | Saturated Fat: 21g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Sodium: 715mg | Potassium: 937mg | Fiber: 7g | Sugar: 9g | Vitamin A: 26625IU | Vitamin C: 9mg | Calcium: 104mg | Iron: 5mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.