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sweet potato and carrot soup, topped with fresh sage leaf, in a bowl.
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Ginger Sweet Potato Carrot Soup (Vegan)

A vegan carrot sweet potato soup that's hearty and filling with an antioxidant punch of ginger and the *optional* crunch of pumpkin seeds.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Soup
Cuisine: American
Diet: Low Fat
Servings: 8
Calories: 180kcal
Author: Max

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.

Notes

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).

Nutrition

Calories: 180kcal | Carbohydrates: 22g | Protein: 2g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 546mg | Potassium: 495mg | Fiber: 4g | Sugar: 7g | Vitamin A: 17767IU | Vitamin C: 7mg | Calcium: 58mg | Iron: 2mg