Roasted Sweet Potato and Carrot Soup

Roasted Sweet Potato and Carrot Soup with coconut milk and a blend of Moroccan flavors is sweet, smoky and a little spicy. It's made without milk or cream but this vegan soup is still thick and creamy so you'll never miss the dairy!

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It's cozy soup season and it's about time I shared a new soup recipe with you guys. This one has all the warm and comfort food vibes with a creamy texture, smoky flavor and subtle heat that will warm you up from the inside out. Enjoy it as an appetizer or pair it with a sandwich or side salad for a filling meal.

Ingredients

• Sweet potatoes - You'll need 4 cups of chopped sweet potatoes for this recipe. They add a sweet flavor and creamy texture to the soup.
• Carrots - 3 cups of chopped carrots roast up nicely with the sweet potatoes and enhance the sweet flavor of the soup.
• Coconut milk - The recipe calls for full fat coconut milk for an extra creamy texture, but you can also use light coconut milk.
• Vegetable broth - I used low sodium vegetable broth in this recipe because that's what I had on hand, but you can also use no salt added broth. If you use regular veggie broth, you may wish to reduce the amount of salt you add to the soup.
• Extra virgin olive oil - Always my first choice for roasting veggies.
• Coconut sugar - Just a tablespoon to add some sweetness to the spice mixture.
• Spices -  For the Moroccan flavors, we're using smoked paprika, cumin, coriander, cinnamon, ginger, allspice, cloves, cayenne pepper, turmeric, salt and pepper.

How to make roasted sweet potato carrot soup

• Mix together your sugar and spices.
• Peel and chop your sweet potatoes and carrots. Place them in a large bowl, coat with oil and then toss with the spice mixture.
• Arrange the sweet potatoes and carrots in a single layer on a baking sheet lined with parchment paper and roast at 425F for 30-35 minutes, or until soft and tender.
• Remove from oven and let cool for a few minutes before adding to a blender along with some vegetable broth and coconut milk.
• Blend on high until smooth and creamy. Pour into a large pot or sauce pan, stir in some more broth and let simmer on the stovetop until heated through.

Roasting tips

• Roasting the sweet potatoes and carrots releases their natural sugars, which results in some caramelization around the edges of the veggies. This enhances the flavor of the soup.
• For even roasting, make sure the sweet potatoes are cut into roughly ½-inch cubes and the carrots are cut into ¼-inch slices. Carrots tend to take a little longer to roast, so I usually slice them thin. If you cut the veggies into bigger pieces, you will need to roast them longer.
• Roast the sweet potatoes and carrots on a high heat. I usually go with 425F but you can even increase it to 450F for quicker results. Just keep an eye on them so they don't burn.
• Use a metal pan or baking sheet with a low rim. Trying to roast veggies in a pan or baking dish with high sides will result in them steaming, not roasting.
• Arrange the potatoes and carrots in a single layer to help them brown and caramelize. Don't overcrowd the pan. This will trap the steam so they won't roast properly.
• If you have room in your oven, you can even spread the veggies out onto two separate baking sheets to roast them. I didn't do that here, but the edges of your veggies will caramelize a little more if you do.
• For easier clean up, line your baking sheet(s) with parchment paper.

How spicy is this soup?

This soup is moderately spicy. It's actually more smoky and peppery than spicy.

The sweet flavors of the coconut milk, carrots and sweet potato shine through, but the savory and smoky flavors of the smoked paprika and cumin are pronounced too. You'll get a hint of peppery heat from the cayenne pepper, black pepper and turmeric, but it's not overpowering.

For a milder soup that is more sweet and savory without the heat, just leave out the cayenne pepper and cut back on the ground black pepper. If you're unsure, it's always best to add less seasoning, and then taste and add more if needed.

Is there a substitute for coconut milk in this soup?

The coconut milk adds to the thick and creamy texture, as well as the sweet flavor. It does add a hint of coconut, so if you're not a fan of that flavor, you can substitute with an unsweetened nut milk or even dairy milk (for a non-vegan version). Just note that these substitutions will make the soup less thick and creamy, and a little less sweet.

To maintain the creamy texture, you can use heavy cream, but the soup will no longer be vegan or dairy-free.

Can you freeze sweet potato soup with coconut milk?

Yes, the coconut milk freezes well in this soup so feel free to store batches in the freezer.

If you substitute another type of milk, however, the soup may not freeze well. Dairy and some non-dairy alternatives tend to separate when soup is frozen and then defrosted. In this case, you might want to wait to blend in your milk substitute once the soup is defrosted.

To freeze this soup, just wait for it to cool completely and then transfer it to freezer-safe containers. It should last in the freezer for up to 3 months. I like to freeze it as single servings in individual containers for easy defrosting and reheating.

When you're ready to enjoy this soup, defrost it in the refrigerator overnight and then reheat it in the microwave or on the stovetop over medium heat.

How to garnish this soup

• Everything bagel croutons are the perfect topping for creamy soups.
• Crispy air fryer chickpeas are a grain-free alternative for croutons.
• A sprinkle of savory pecan granola is a creative way to change up your soup toppings.
• Add chopped cilantro or parsley, or some crushed nuts.

Additional recipe tips and substitutions

• I used a traditional stand blender to purée this soup. Depending on the size and power of your blender, you may need to blend the soup in batches.
• If you only have a handheld immersion blender, you can use that too. Just add the roasted veggies, coconut milk and broth to a large pot and blend. The soup may not get as silky smooth but it will still be thick and creamy.
• This is a thick soup, so if you prefer it thinner, just add more veggie broth or water. The soup also thickens in the refrigerator, so before reheating it, you may wish to add a bit more broth or water.
• If you don't need this soup to be vegan, you can use chicken broth instead of veggie.
• Unless you have a heat proof blender, you should wait for the roasted veggies to cool a bit before adding them to the blender.
• This soup will last for 3-4 days in an airtight glass container in the refrigerator. It actually tastes better on the second day, once the spices have had a chance to sit together in the soup,  so feel free to make this one in advance.

More creamy soup recipes

• Roasted Red Pepper and Butternut Squash Soup
• Golden Beet Soup with Carrot and Ginger
• Instant Pot Tomato Chickpea Soup
• Roasted Pear and Parsnip Soup
• Instant Pot Green Pea Soup
• Carrot and Butternut Squash Soup

If you make this recipe, I'd love to hear what you think in the comments below!

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📖 Recipe

Roasted Sweet Potato and Carrot Soup

Roasted Sweet Potato and Carrot Soup with coconut milk and a blend of Moroccan flavors is sweet, smoky and a little spicy. It's made without milk or cream but this vegan soup is still thick and creamy so you'll never miss the dairy!

5 from 4 votes

Print Pin

Prep Time: 20 minutes minutes

Cook Time: 45 minutes minutes

Total Time: 1 hour hour 5 minutes minutes

Servings: 8 bowls

Author: Leanne

Ingredients

• ▢ 1 tablespoon coconut sugar
• ▢ 1 ½ teaspoons ground cumin
• ▢ 1 ¼ teaspoons smoked paprika
• ▢ ½ teaspoon kosher salt
• ▢ ½ teaspoon ground coriander
• ▢ ½ teaspoon ground cinnamon
• ▢ ¼ teaspoon ground ginger
• ▢ ¼ teaspoon ground black pepper
• ▢ ⅛ teaspoon ground turmeric
• ▢ 1/16 teaspoon ground allspice
• ▢ 1/16 teaspoon ground cloves
• ▢ 1/16 teaspoon cayenne pepper
• ▢ 4 cups chopped sweet potatoes, ½-inch cubes
• ▢ 3 cups chopped carrots, ¼-inch slices
• ▢ 2 tablespoons extra virgin olive oil
• ▢ 1 can (400 ml) full fat coconut milk
• ▢ 4 cups low sodium vegetable broth, reserve 1 cup

Instructions

Cook ModePrevent your screen from going dark

• Preheat oven to 425F and line a large baking sheet with parchment paper.
• Mix together your sugar and spices. Set aside.
• Place the chopped sweet potatoes and carrots in a large bowl and toss with the oil. Add the spice mixture and stir until well coated.
• Arrange the sweet potatoes and carrots in a single layer on the prepared baking sheet and roast for 30-35 minutes, or until soft and tender and caramelized around the edges. (Flip the veggies at the midway point to ensure they don't burn).
• Remove from oven and let cool for a few minutes before adding to a blender along with the coconut milk and 3 cups of broth. Blend on high until smooth and creamy.
• Pour into a large pot or sauce pan, add the remaining 1 cup of broth and let simmer on the stovetop until heated through.
• Taste and add more salt or seasoning if required. Serve immediately or store covered in the refrigerator and enjoy within 3-4 days.

Notes

1. I used full fat coconut milk for an extra creamy texture, but you can also use light coconut milk.
2. While I used low sodium vegetable broth in this recipe, you can use no salt added or regular veggie broth. Just make sure to taste and adjust the amount of salt you add to the recipe.
3. This soup is moderately spicy. If you're not a fan of spicy or peppery flavor, just leave out the cayenne pepper and reduce the amount of ground black pepper.
4. I used a traditional stand blender to purée this soup. Depending on the size and power of your blender, you may need to blend the soup in batches.
5. You can also use a handheld immersion blender. Just add the roasted veggies, coconut milk and broth to a large pot and blend. The soup may not get as silky smooth but it will still be thick and creamy.
6. This is a thick soup, so if you prefer it thinner, just add more veggie broth or water.

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Nutrition Facts per Serving

Calories: 220kcal | Carbohydrates: 23g | Protein: 3g | Fat: 14g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 228mg | Potassium: 505mg | Fiber: 4g | Sugar: 7g | Vitamin A: 17758IU | Vitamin C: 5mg | Calcium: 52mg | Iron: 3mg

Disclaimer

Nutrition information is an estimate only and will vary depending on the substitutions made and the brands used.

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