This creamy Roasted Sweet Potato and Carrot Soup is a tasty solution for a nourishing and satisfying dinner, lunch, or side dish. As red lentils simmer on the stove, sweet potatoes, carrots, and garlic roast in the oven, bringing out their natural sweetness. Rosemary and ginger add interest and depth. Blend all the ingredients together, and dinner is on the table in about 45 minutes! This recipe is vegetarian or easily vegan.
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Sweet Potato and Carrot Soup Highlights
Chilly weather has arrived in the Pacific Northwest, so that means soup is on repeat in the Vanilla And Bean kitchen. There’s nothing like soup to warm the soul and nourish our bodies. But it’s the vibrant color of this soup is that makes you want to dig in!
This Soup Recipe Is:
- lightly gingery and savory with a sweet edge
- vegetarian or vegan
- freezer friendly
If you love seasonal Soup Recipes, you’ll enjoy this satisfying carrot and sweet potato soup.
Ingredients You’ll Need
What I love most about this soup is that it’s a pantry recipe. The veggies are long storing, so I don’t have to worry about quick spoilage. Dry red lentils seem to last forever and if you don’t have cream on hand, coconut milk makes a good stand-in. Here’s what you’ll need to whip up this soup (see recipe card for details).
- Sweet Potatoes: look for garnet red sweet potatoes. These are the variety with purplish orange skin and orange flesh. Sweet potato provides a natural sweetness to the soup and is a perfect color partner with carrots and red lentils. They help create a creamy-thick texture when blended.
- Carrots: look for orange carrots, not the heirloom rainbow variety, since orange will complement the lentils and sweet potato color. There’s no need to peel the carrots since we’re pureeing the soup (one less thing)!
- Garlic: garlic will roast alongside the sweet potatoes and carrots with just enough time to turn the cloves into a soft, creamy consistency. Roasting the garlic offers a rich, sweet, yet mellow depth of flavor, enhancing the overall flavor of the soup.
- Onions: an essential flavor builder; look for yellow onions.
- Dry Red Lentils: red lentils are a protein-packed addition, lending a nutty flavor and a thickening quality when they break down during cooking. They’re another ingredient that contributes to the overall creaminess of this soup. You can find red lentils in the bulk bins for the best value and buy exactly what you need.
- Fresh Ginger: ginger adds freshness with a hint of spicy. It enhances the complex flavors of this soup, but it isn’t loud. If you love ginger, you can add a bit more! Best of all, there’s no need to peel the ginger. Grate it on a Microplane and add it to the soup.
- Fresh Rosemary: you’ll need about a 4-inch sprig of fresh. Fresh has a stronger/fresher flavor than dried. Unless you’re growing rosemary, you’ll have leftovers, so make these Roasted Rosemary Cashews. Like ginger, rosemary is a flavor builder. Although it’s typically a loud herb, it’s not overpowering in this soup. It gets puréed in the soup so there are no stray rosemary leaves to overwhelm one bite.
- Vegetable Broth: this is the foundational ingredient that ties all the flavors together. Use a high-quality veggie stock. I like Better Than Bouillion Veggie Broth because it’s organic and concentrated, economical, and the glass container is recyclable (no cartons to toss).
- Heavy Cream: just half a cup adds richness and takes this soup’s texture over the top. To make this sweet potato and carrot soup without cream, substitute with full-fat coconut milk or unsweetened Homemade Cashew Milk.
- Lemon Juice: balances flavors and adds freshness by adding a touch of acidity. I like to serve lemon wedges alongside the soup in case anyone wants an extra squeeze.
At a Glance: How to Make Sweet Potato Carrot Soup
Veggie powerhouses come together to create a simple, creamy soup. But it’s how the vegetables are cooked that plays a key role in flavor flavor development. Here’s how to whip up this simple soup (see recipe card for details):
- First, arrange the peeled diced sweet potatoes and carrots on a sheet pan, drizzle with olive oil, and toss.
- Second, slice the tips off the garlic. Place in a small piece of foil, then stand them on end and drizzle olive oil over the cloves. Wrap it tightly and place it on the sheet pan with the veggies. Roast veggies and garlic for about 30 minutes or until the veggies are soft and just starting to caramelize.
- Third, saute the onions in a bit of olive oil, then stir in the lentils, rosemary, and ginger. Pour in the veggie broth.
- Fourth, gently simmer the lentils while the veggies finish roasting.
- Next, add the veggies to the soup pot after they’re done roasting. Squeeze out the now soft garlic and drop it into the soup pot.
- Last, purée the soup, drizzle in the cream, add a squeeze of lemon, and taste for salt adjustment.
To easily make this soup dairy-free, substitute the heavy cream with full-fat coconut milk
How to Purée Soup
There are a couple of kitchen tools you can use to purée soup. For this soup, I use an immersion blender for a quick purée right in the soup pot and easy cleanup.
- Immersion Blender: also called a stick blender, this is a handy tool when you want to purée soups right in the soup pot. It’s powerful, easily creating emulsions and breaking down soft veggies. It’s useful for making sauces, dressing, homemade mayonnaise, and more. I use one similar to this Vitamix Immersion Blender.
- High-Speed Blender: useful for puréeing soups, making smoothies, dips, dressings, and more. They’re designed to work efficiently and to create an ultra-smooth, velvety texture. I usually use a blender when puréeing a portion of soup. However, it can also be used to purée an entire batch of soup. The quantity of this recipe exceeds the blending capacity of my blender, so if a blender is used, it needs to be blended in batches. I use and recommend a Vitamix High Speed Blender (12 years of blending and counting!).
What to Serve with Sweet Potato Carrot Soup
This sweet potato carrot ginger soup is hearty enough on its own with a slice of crusty bread, but to round out the meal, share it with a seasonal salad and croutons. Here are a few ideas:
- Use Fresh Ginger: although this ingredient is loud on its own, it’s purely a flavor builder in this soup. You’ll notice just a hint of ginger spice and flavor, but it also creates interest and depth. There’s no need to peel the ginger. Use a brush to remove debris, then grate it on a microplane and use it in the recipe.
- Prep Ahead: the carrots, sweet potatoes, and garlic can be roasted up to two days in advance. Store in the refrigerator in a covered container until ready to add to the lentil soup base.
- How to Store: cool completely, then store covered in the refrigerator for up to three days. Gently rewarm on the stovetop until warmed through.
- How to Freeze: cool completely, then store in Mason jars. It’ll keep in the freezer for months. Thaw in the refrigerator, then gently reheat on the stovetop.
More Autumn Soup Recipes to Try
- White Bean Cabbage Potato Soup
- Moroccan Butternut Squash Chickpea Soup
- Wild Rice and Mushroom Soup
- African Peanut Stew (Sweet Potato Peanut Stew)
Roasted Sweet Potato and Carrot Soup
- 1 1/3 pounds (600 grams) Red Garnet Sweet Potatoes about 2 small potatoes, peeled and diced into about 1" chunks, (4 cups 530 grams)
- 11 ounces (320 grams) Orange Carrots about 3 medium carrots, unpeeled, diced into about 1" chunks (2 cups)
- 3 tablespoons Olive Oil divided
- 1/2 Large Head of Garlic plump cloves, about 3 large or 6 small cloves
- 1 1/4 cups (155 grams) Diced Yellow Onion medium dice, about one large onion
- 1 cup (180 grams) Dry Red Lentils
- 1 1/2 tablespoon Fresh Grated Ginger no need to peel
- 3 inch (7.6 centimeters) Stem of Fresh Rosemary leaves removed, stem discarded
- 1/4 teaspoon Fine Sea Salt adjust to taste
- 7 cups (1.65 kilograms) Vegetable Broth I use low sodium broth
- 3 teaspoons Fresh lemon Juice adjust to taste + serve lemon wedges on the side
- 1/2 cup (100 grams) Heavy Cream*
- Fresh Ground Black Pepper
Roast the Veggies:
- Arrange an oven rack in the center of the oven and preheat to 425 Fahrenheit (218 Celsius).
- On a large sheet pan lined with parchment paper, add the sweet potatoes and carrots. Drizzle with 2 tablespoons of olive oil and toss. Arrange in one even layer. Break the head of garlic in half and cut a small portion of the tips off the cloves to expose the garlic. On a small piece of foil, drizzle exposed garlic with 1 teaspoon of olive oil. Wrap tightly and transfer it to the sheet pan with the potatoes and carrots. Roast the veggies and garlic for about 20-25 minutes or until fork tender and just starting to caramelize on some of the edges. Remove from oven, open the foil packet and allow the garlic to cool. Set aside.
Make the Soup:
- Meanwhile, in a 4 quart Dutch oven or soup pot, add 2 teaspoons of oil and heat until shimmering. Transfer the onions to the pot and saute for about 7 – 8 minutes on medium heat or until softened and just starting to brown around the edges. To the onions, add the lentils, rosemary leaves, salt and ginger. Stir. Pour in the veggie broth. Bring to a simmer, turn to medium low and put the lid on the pot. Cook on a low simmer for about 10-12 minutes or until the lentils are broken down and are soft. Remove from heat.
- Transfer the roasted sweet potatoes and carrots to the lentil mixture. Squeeze out the now soft garlic, into the soup pot and discard the skin. Stir.Using an immersion blender**, purée the soup until it's smooth and creamy. Add the lemon juice and drizzle in the cream. Add a few twists of fresh black pepper. Stir. Taste for salt (I add up to 1/4 tsp more) and more lemon juice if desired. Return to medium low heat to warm through.
How to Store / Reheat:
- Cool completely, then store in lidded containers (or Mason jars) in the refrigerator for up to three days. Transfer to the freezer for longer storage. Thaw overnight in the fridge, reheat on medium low on the stove top.