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Comforting Carrot Sweet Potato Soup Recipe

Updated on July 6, 2014

Fabulous Fall Comfort Food: Warming Carrot, Ginger & Sweet Potato Soup

My carrot sweet potato soup recipe is a great fall comfort food with amazing health benefits.

I was living in Auckland, New Zealand when I first made this soup. At that time I was experimenting with different soups and trying out different flavor combinations. On a whim I decided to try out carrot and sweet potatoes with some onion and ginger thrown into the mix. I was more than amazed by the resulting flavor and this has become one of my favorite soups to make during autumn and winter.

Since I had run out of crackers and bread, I toasted some tortillas I had leftover and found out they make a great soup accompaniment.

I hope you will enjoy my carrot sweet potato soup recipe with fresh ginger.

All Images: © Tara Wojtaszek, 2012. Carrot sweet potato soup with toasted tortilla .

Onions, Ginger, Carrot Sweet Potato Soup Ingredients
Onions, Ginger, Carrot Sweet Potato Soup Ingredients

Health Benefits of Carrot Sweet Potato Soup

This soup includes ingredients with amazing health properties

Sweet Potatoes are a great source of vitamins B6, C , D and E. They are also a good source of iron, magnesium, potassium, beta-carotene and manganese. Sweet potatoes are great for your body both inside and out. They boost your immune system, reduce the risk of heart attacks, have anti-cancer and anti-aging properties, are great for your skin and can help reduce stress. Although they have a sweet taste, their natural sugars are released slowly so you don't experience the sugar spike that you can from artificially sweetened foods. They are also an excellent source of fiber (almost double the fiber of regular potatoes).

Carrots are not only great for your eyesight, they also are beneficial to your skin, heart, teeth and gums. Carrots are cleansing in nature and therefore have anti-cancer and anti-aging properties, and they also help reduce your risk for having a stroke. Carrots are a great source of fiber as well as vitamins B1, B2, B6, and K, biotin, potassium and thiamine.

Ginger has anti-cancer properties and is great for alleviating nausea. You can use ginger to help with motion sickness and morning sickness during pregnancy (I popped candied ginger like nobody's business when I was pregnant). Ginger is great for boosting your immunity during cold and flu season and can also be used to ease the pain of migraines and menstrual cramps.

Onions are an excellent source of quercitin, an anti-oxidant linked with lower blood pressure and lower cholesterol. Quercitin also helps with respiratory ailments including bronchitis, asthma and allergy symptoms. Onions have anti-inflammatory, anti-viral and anti-bacterial properties and are great for detoxification. Surprisingly onions are also a great source of vitamin C.

How to Make Carrot Sweet Potato Soup with Ginger - A delicious and fragrant fall comfort food

Carrot Sweet Potato Soup with toasted tortilla
Carrot Sweet Potato Soup with toasted tortilla


2 x large (but not humongous) sweet potatoes

1 x large onion

5 x large carrots

1 inch square piece of fresh ginger

4 x garlic cloves

4 x cups vegetable or chicken broth

6 x cups water

sea salt, cayenne pepper (optional)

tortilla, bread, or crackers


Peel the sweet potatoes and cut into cubes, add to your soup pot. Repeat with the onion. I usually don't bother to peel the carrots, I just give then a good wash and then cut them into rings. You will eventually be pureeing this soup so don't worry about cutting the veggies too finely, just aim for an approximately uniform size. Peel and quarter your garlic cloves and add to the pot. Peel the ginger and grate. When I first started making this soup I used ground ginger (and that is definitely an option if you don't have fresh ginger) but I've started using fresh ginger and the taste is so much richer and more fragrant. Add to soup pot with the vegetable or chicken stock and water.

Bring to a boil then reduce heat. Allow to simmer until thoroughly cooked, about an hour.

You can add the salt and pepper while the soup is cooking if you like, or you can cook without seasoning and add salt and pepper later. This is a great option if you have different family members who like food spicier than others. Nowdays I cook everything without salt and pepper so I can give some to my baby without worrying about her sodium intake. With this batch I didn't even end up adding salt or pepper to my portion, it was fabulous as is.

Once cooked through, remove from the heat and allow to cool. The carrot sweet potato soup doesn't have to cool completely, just enough that you won't burn yourself when blending. Trust me on this. I was impatient once and decided to blend while hot. I ended up with a second degree burn when some splashed on my wrist.

You can either use a hand blender (my favorite option) or you can transfer to a blender in batches. Once pureed, reheat and serve with crackers, toast, or toasted tortilla.

I like to pop a tortilla in the toaster oven (you may need to poke a hole in the center if the middle starts to inflate) and then I cut into wedges once thoroughly toasted.

Cuisinart SmartStick 200-Watt Immersion Hand Blender from Amazon - A whole lot of blending convenience

Hand blenders are so convenient. I use mine for blending soups and to ensure my pancake batter is thoroughly mixed.

Cuisinart CSB-76BC SmartStick 200-Watt Immersion Hand Blender, Brushed Chrome
Cuisinart CSB-76BC SmartStick 200-Watt Immersion Hand Blender, Brushed Chrome

A hand blender is a very worthwhile kitchen tool to have and this is the best on the market. The Cuisinart CSB-76 Smartstick has 200-watts of power and a splash guard for your protection. It's lightweight and the button is designed for single hand use (because we can all use an extra hand in the kitchen...). The shaft is detachable and can be cleaned in the dishwasher. Available in a multitude of great colors to match with your kitchen decor. Comes with a 2 cup blending beaker.

Carrot Ginger Sweet Potato Soup Recipe
Carrot Ginger Sweet Potato Soup Recipe
  • Prep time: 20 min
  • Cook time: 1 hour 10 min
  • Ready in: 1 hour 30 min
  • Yields: 6 - 8


  • 2 large sweet potatoes - peeled
  • 1 large onion
  • 5 large carrots
  • 1 piece ginger (1 inch square) - grated
  • 4 cloves garlic - quartered
  • 4 cups chicken or vegetable broth
  • 6 cups water
  • salt to taste
  • cayenne pepper to taste


  1. Chop onions, carrots and sweet potato. You will blend this soup at the end so don't worry about how finely you chop the veggies, just try to make them roughly the same size. Grate the ginger and add to pot with garlic pieces. Add broth and water. Bring to a boil then reduce heat. Simmer until thoroughly cooked, about an hour, then take off the heat to cool. Once the soup has cooled sufficiently (enough that you won't burn yourself when blending), you can either use a hand blender or transfer to a blender in batches. Reheat and serve with bread, crackers or toasted tortilla.
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Carrot Sweet Potato Soup Guestbook & Comments

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    • TaraWojt profile image

      Tara Wojtaszek 4 years ago

      @othellos: I'm glad I could help :)

    • profile image

      othellos 4 years ago

      Excellent lens. It helped me create the carrot soup I always wanted. The missing element I guess was ginger. Thanks so much:=)

    • hntrssthmpsn profile image

      hntrssthmpsn 4 years ago

      I love carrots, sweet potatoes, and soup! This looks like a real mood-lifter for a chilly evening.

    • CherylsArt profile image

      Cheryl Paton 4 years ago from West Virginia

      Yes, and I'm looking forward to trying this soup.

    • WriterJanis2 profile image

      WriterJanis2 4 years ago

      This sounds so yummy!

    • TransplantedSoul profile image

      TransplantedSoul 4 years ago

      I will definitely try this. I made a carrot soup back in the fall that was nice, but I was just "winging" it. Having a recipe to help get the proportions right would be good.

    • Magda2012 profile image

      Magda2012 5 years ago

      The soup must be very delicious. especially with ginger added.

    • profile image

      JadaFuego 5 years ago

      The many many wonderful things we can do with sweet potatoes.......

    • Camden1 profile image

      Camden1 5 years ago

      I'll definitely have to try this soon - sounds like a perfect fall soup!

    • TaraWojt profile image

      Tara Wojtaszek 5 years ago

      @lewisgirl: I bet it will be extra tasty with homegrown carrots.

    • jolou profile image

      jolou 5 years ago

      I like the combinations in this soup. It sounds really good.

    • LynetteBell profile image

      LynetteBell 5 years ago from Christchurch, New Zealand

      Looks yummy!

    • poldepc lm profile image

      poldepc lm 5 years ago

      I love all kinds of vegetable soups...

    • lewisgirl profile image

      lewisgirl 5 years ago

      I have a bunch of homegrown carrots, so I am going to try your soup today!

    • CoffeeWriter LM profile image

      CoffeeWriter LM 5 years ago

      I like sweet potatoes and my kids like carrots, maybe I should try that combo soup recipe...

    • CozyKitty profile image

      CozyKitty 5 years ago

      The sweetness of the carrots and sweet potatoes offset by the tanginess of the onions and fresh ginger sounds like a scrumptious combination! Soups made with root vegetables are such a delight during the autumn and winter seasons. Can't wait to try it :)