Wednesday, April 03, 2013

Carrot Soup with Sweet Potato and Red Pepper

I have made this soup a couple of times… and realized today when making it again, that I haven’t posted the recipe before.  I was quite surprised and decided I should correct that little omission right away.

These are ingredients that I love individually, so blended together they become pure delicious bliss!  And the color is wonderful too.  And only to barely mention the lovely aroma while it cooks!

I am using homemade turkey stock in my soup, but feel free to sub whatever low fat chicken stock you would normally use for soup or stews, or even a vegetable stock if that is what you prefer.  Failing that, use water! 
And of course the measurement don’t have to be exact for the vegetables either… but if you use less, try using less stock too.  You want the outcome to be thick!

I used cumin for my spice because I am loving curried dishes right now, and I have added a dash of red pepper flakes for a bit of a kick, but if you like, you could use ginger and nutmeg and it would be wonderful… I must remember that for my next batch.

I find it easier to prepare all my veggies before I get started… if that suits you, good. If not, just make sure to have your onions and garlic ready first.  It did take me a while to get my carrots and sweet potato and red pepper ready.

I love to make big pots of soup and then freeze it in individual portions so that it is handy for snacks and for lunches on busy days.   Are you a homemade soup fan, too?

Feel free to add a dollop (how I do love that word) of yogurt or sour cream as you serve if you like, or stir in a bit of coconut milk.... Mmmm!

Apr 3 Carrot Soup 004 - Copy

Carrot Soup with Sweet Potato and Red Pepper
Makes 6 generous one-cup servings

  • 1 Tbs coconut oil
  • 8 or 9 large carrots, about 24 oz, cut into 1-inch chunks
  • 1 medium sweet potato, about 10 oz  , cut into 1-inch chunks
  • 1/2 cup diced onions
  • 1 medium or large red pepper, cut into chunks
  • 3 cloves garlic, peeled, smashed and minced
  • 3 cups stock of choice
  • 1 Tbs cumin
  • 1/4 tsp red pepper flakes
  • Dashes of salt and pepper
  1. Put the coconut oil in a large soup pot and place on the stove over MEDIUM heat.
  2. Add the onions and garlic and saute gently till they become translucent, about 5 or 6 minutes. You don’t want the heat so high that they brown.
  3. Add the sweet potato and carrot chunks. Saute about 2 more minutes.
  4. Add the cumin and stir all the veggies to coat.
  5. Add dashes of salt and pepper and then the stock.
  6. Bring to a gentle boil, then cover the pot and reduce the heat to LOW.
  7. Allow the mixture to simmer about 45 minutes till all the veggies are soft and cooked through.
  8. Remove from heat and allow the soup to cool a bit and then puree in batches in your blender, or use an immersion blender in the soup pot.
  9. Reheat to serve and and season with salt and pepper to taste.
Per serving.
Weight Watchers P+ = 4.
Calories 135; Protein 4g; Carbohydrate 26g; Fat 3g; Fibre 5g.

Apr 3 Carrot Soup 001
Stir it well, bring to a boil, cover and simmer for 45 minutes.
Apr 3 Carrot Soup 003
Be careful if the soup is hot when you whizz it up!
Apr 3 Carrot Soup 004
Mmmmm.  Good!
What's your favorite homemade soup?  I am sure you have one....


  1. My Mom's Turkey and Noodle soup :)

    Recipe looks fab!

  2. I am a lazy cook but this looks delish!

  3. I love making carrot soup! Never tried it with sweet potato. Now that I think of it, I have a bag of carrots to use up. Mmmm... red pepper flakes do wonders in a carrot soup. thx for recipe.

  4. Mmmm... I love making carrot soup! I've never used a sweet potato in it. sounds great! thx for the recipe! now that i think about it, i have a bag of carrots to use up.

  5. That looks so good! I really like carrot soups. We have a curried carrot soup that I haven't made in a long time. Need to try this one, too!

  6. I love homemade minestrone, but don't often take the time to make it. This soup looks delicious!


Thanks for leaving me a comment.