This vegan Sweet Potato Carrot Soup is hearty and filling with an antioxidant punch of ginger and the *optional* crunch of pumpkin seeds. It's so easy that it comes together in one pot in about 30 minutes!
If you love easy soup recipes, check out my sweet potato squash soup or carrot ginger coconut soup!
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✔️ Why This Recipe is Great
Low Histamine Soup: so many readers ask about low histamine soups, so this healthy carrot ginger coconut soup is an answer to that request. Even better, it comes together in one pot in about half an hour!
Antihistamine Spices: between the garlic, ginger, and sage, this dish is packed with strongly antihistamine foods, meaning that they contain plant chemicals which inherently help your body calm histamine production and inflammation.
Easy Vegan Main: full of flavor and free of meat (as long as you use vegetable stock), this sweet potato ginger carrot soup makes for a great vegan low histamine dinner (especially if you add hemp seeds or low histamine protein powder for a more balanced nutrient profile).
🍠 Ingredients
Carrots & Sweet Potato: both these orange veggies are a great way to get your daily Vitamin A and fiber, and they're a great base for almost any low histamine dinner. In this case they both need to be peeled and chopped before you start cooking, though frozen versions work just fine.
Just note that for flavor reasons, I like to use fresh farmer's market veggies to make this healing sweet potato and carrot soup with coconut milk, especially if I'm able to make my own coconut milk to add.
White Onion: when thinly sliced, this onion browns and caramelizes beautifully, adding umami and sweetness to the dish. You could also use shallots or another type of onion.
Raw Garlic: when chopped this adds a bite of umami and sharpness to the carrot and sweet potato soup, as well as strongly antibacterial properties.
Ginger: possibly the best-known spice around the world, ginger is the sharp, mildly sweet root of a flower. It’s an incredibly healthy low histamine spice that's been used for thousands of years in dishes both sweet and savory, and adds bite to this sweet potato soup.
Vegetable Broth: you can use any type you prefer or can tolerate, or you can even use water, but whatever you choose it will add more depth of flavor to the final dish. If tolerated, you can even use bone broth.
Coconut Milk: the called-for amount is equal to 1 standard can of coconut milk, and helps add creaminess and healthy fats to the soup.
See recipe card for full information on ingredients and quantities.
📝 Substitutions
- Carrots & Sweet Potatoes - you can use pre-cut or frozen carrots or sweet potatoes in place of the fresh stuff, and even alter the ratios of each veggie if you have a preference for one over the other. Just make sure to use 2 pounds of vegetables in total, though any other type of squash or potato would also make a great sweet potato substitute.
- Oil - for an even more savory soup, try using a different oil like frozen lard or ghee.
- Onion - if you don't have an onion on hand, you can use 2-3 shallots.
- Ginger - you could use fresh or frozen grated ginger root in place of ginger powder, or leave it out altogether. Horseradish is another great alternative, if tolerated.
- Sage - the fresh sage in this vegan carrot & sweet potato soup can be swapped for dried sage, fresh oregano, lemon thyme, or any other herb you can get your hands on.
🥣 How to Make Carrot Sweet Potato Soup (Instructions)
Step 1. Prepare all your vegetables before getting started. Go ahead, I’ll still be here when you’re done.
Next, in a large pot, heat the oil over medium heat. Add the diced onion and sauté until translucent and soft (image 1), about 5 minutes.
Step 2. Add the minced garlic, grated ginger, and chopped sage to the pot, and continue to sauté for another 2 minutes, stirring frequently to prevent burning. The ginger not only adds a kick to the soup, but also brings warmth and depth to the base flavor - it will be strong.
Step 3. Add the peeled and cubed sweet potatoes and sliced carrots to the pot. Stir to coat the vegetables with the onion, garlic, and ginger mixture (image 2), then cook for about 5 minutes, until the vegetables start to soften on the edges.
Step 4. Add the broth to the pot, ensuring that the vegetables are completely submerged (image 3). Bring the mixture to a boil, then reduce the heat and let it simmer. Cover the pot and cook for about 20-25 minutes, or until the sweet potatoes and carrots are fork-tender (image 4).
Step 6. Once the vegetables are soft, turn off the heat. Using an immersion blender, blend the soup directly in the pot until it reaches a smooth and creamy consistency (image 5). If you don't have an immersion blender, you can carefully transfer the soup to a regular blender in batches.
Remember to allow steam to escape by removing the blender's lid insert and covering it with a kitchen towel to prevent any soup eruptions.... You won’t make that mistake twice, trust me.
Step 7. After blending, stir in the coconut milk for a touch of creaminess (image 6). If you prefer a thinner or less creamy soup, you can add a little more vegetable broth or water until you reach your desired consistency (image 7).
Give it a taste and adjust the seasoning as needed, adding a pinch more salt in needed to suit your preferences. Ladle the hot soup into bowls and garnish with a sprinkle of fresh herbs and an extra drizzle of coconut milk or cream, if desired.
👨🏻🍳 Expert Notes & Tips
Making Stock: there are loads of chicken and vegetable stock recipes out there, but most of them have you cooking the ingredients for 8+ hours, which does not keep them low histamine. Look for a low histamine recipe like this one which uses an instant pot and cooks everything in under 90 minutes, if you prefer a homemade broth.
Coconut Milk: if you tend to react badly to canned foods, make sure your coconut milk doesn't contain any preservatives, and consider making your own coconut milk or using pure coconut milk powder and reconstituting it as needed. You can also replace this with a can of coconut cream for a more rich ginger and carrot soup.
Serving Suggestions: a dollop of yogurt, soured coconut cream, or mascarpone would be delicious on top (as tolerated).
🌟 Variations
- Sweet Potato Squash Soup: much like in my squash & sweet potato soup, you could swap the carrots for an equal amount of your favorite squash, then proceed with the recipe as written.
- With Chickpeas: chickpeas and turmeric paste would both make for a great addition to this healthy sweet potato soup recipe, which you could make even quicker in an instant pot. Alternately, prepare the chickpeas separately in the instant pot and then have each person stir in however much turmeric split peas they'd like to their bowl.
- Richer Flavor: to make carrot soup without coconut milk, you can either swap the coconut milk for more stock or with coconut cream or heavy cream for an even richer soup.
- Roasted Carrot Sweet Potato Soup: drizzle the oil and spices over all the non-liquid ingredients on a nonstick baking sheet, and bake it in the oven at a high temp for around 20 minute. Then add everything to a high-powered blender or vitamix with the stock & coconut milk, and blend until it reaches your desired texture.
🥘 Freezing and Reheating
To freeze this sweet potato carrot soup, portion it into air-tight containers and keep frozen for up to 6 months, ideally in single servings to avoid refreezing it as you break off chunks to reheat.
Thankfully, even if it's been awhile since it was frozen, vegan soups can reheat quite quickly. Even if the coconut milk separates (if used), it will all smooth out once fully reheated and stirred well.
Simply put the soup into a pot or bowl and reheat for a few minutes over medium-low heat on the stovetop, or in the microwave on medium power for 1 ½ to 2 minutes.
❓ What to Serve with Sweet Potato Soup
🙋🏻♂️ Frequently Asked Questions
Carrots and sweet potatoes are both packed with nutrients like vitamins A and C, fiber, and potassium, making them overall beneficial for your health.
Sage, thyme, and rosemary best complement sweet potato's sweet and creamy flavor, enhancing the taste of dishes.
For soup, it's best to peel sweet potatoes, as the skin can be tough and may not blend smoothly; this will get you a creamier texture.
Yes, you can use frozen sweet potato and carrots for soup, either to replace some or all of the veggies in the recipe. But if you do use frozen vegetables to make soup, you'll want to reduce the liquids in the recipe by as much as one cup, unless you want a thicker soup.
Have you tried this recipe?
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📖 Recipe
Ginger Sweet Potato Carrot Soup (Vegan)
Equipment
- immersion blender
- stock pot
Ingredients
- 2 Tablespoons avocado oil alt. olive oil
- 1 large onion ~200g, diced
- 3 cloves garlic minced (~10g, alt. 2 tablespoons toum sauce)
- 6 inches fresh ginger grated (~3 tablespoons)
- 2 Tablespoons fresh sage chopped (~10 large leaves)
- 1 pound sweet potatoes peeled and cubed (~450g)
- 1 pound carrots peeled and sliced (~450g)
- 4-5 cups vegetable broth depending on desired thickness (alt. water or broth of choice)
- 1 cup coconut milk optional (240ml)
- Salt to taste
Instructions
- Prepare all your vegetables before getting started. Go ahead, I’ll still be here when you’re done.
- In a large pot, heat the oil over medium heat. Add the diced onion and sauté until translucent and soft, about 5 minutes.
- Add the minced garlic, grated ginger, and chopped sage to the pot, and continue to sauté for another 2 minutes, stirring frequently to prevent burning. The ginger not only adds a kick to the soup, but also brings warmth and depth to the base flavor - it will be strong.
- To the pot, add the peeled and cubed sweet potatoes and sliced carrots. Stir to coat the vegetables with the onion, garlic, and ginger mixture, then cook for about 5 minutes, until the vegetables start to soften on the edges.
- Add the vegetable broth to the pot, ensuring that the vegetables are completely submerged. Bring the mixture to a boil, then reduce the heat and let it simmer. Cover the pot and cook for about 20-25 minutes, or until the sweet potatoes and carrots are fork-tender.
- Once the vegetables are soft, turn off the heat. Using an immersion blender, blend the soup directly in the pot until it reaches a smooth and creamy consistency. If you don't have an immersion blender, you can carefully transfer the soup to a regular blender in batches. Remember to allow steam to escape by removing the blender's lid insert and covering it with a kitchen towel to prevent any soup eruptions.... You won’t make that mistake twice, trust me.
- After blending, stir in the coconut milk for a touch of creaminess. If you prefer a thinner or less creamy soup, you can add a little more vegetable broth or water until you reach your desired consistency.
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