This creamy Sweet Potato, Carrot and Ginger Soup will warm you from the inside out, while providing you with a surprising boost of plant-based protein!
If you want a soup that feels like a hug in a bowl, this is it. The creaminess of the coconut milk and silky smooth sweet potato, carrot and ginger pairs perfectly with the hint of curry flavor. I’m usually way more into chunky soups, like my Creamy Vegan Coconut Lentil Soup, but this one holds a special place in my heart since it’s so simple, nourishing and delicious.
If soups often leave you feeling less than satisfied, there may be a few things going on.
Number one, you may simply not be eating enough. You should finish a meal feeling full, energized and satisfied. If this isn’t the case for you, try increasing the portion size!
Number two, the soups you’re making may not be well-balanced. While I love a simple veggie soup as much as the next person, they aren’t super filling. Instead, focus on how you can add a source of plant-based protein, extra fiber, carbohydrates and healthy fats to the soup. This will help you to stay feeling satisfied, nourished and energized for longer.
And if all else fails, remember that you can always pair this delicious soup with something else, like my Spring Vegan Salad with Creamy Dijon Dressing.
This sweet potato and carrot soup with ginger has a good dose of fiber and carbohydrates from the sweet potato, healthy fats from the coconut milk, and protein from the secret ingredient… white beans!
I love adding white beans to blended soups since you seriously can’t taste them, but they add extra protein, fiber and nutrients like iron and calcium. We also use white beans in my Lemon, Rosemary and White Bean Soup!
Why I love this Sweet Potato, Carrot and Ginger Soup
- It comes together in less than 30-minutes, just like my Vegan Chili Recipe, making it the perfect weeknight meal.
- It has a great balance of protein, healthy fats and carbohydrates, just like my Vegan Miso Sesame Tofu Bowl.
- The sweet potato and carrots provide a great source of beta-carotene. We also use sweet potato in my Vegan Burrito Bowl with Spicy Lime Sauce!
- It’s creamy, flavourful and absolutely delicious.
How to make this soup
- Sauté the onion in olive oil over medium heat until translucent, which takes about 3-4 minutes.
- Add the minced garlic and ginger and sauté for another 2-3 minutes.
- Add the diced sweet potato, carrot, white beans, curry powder, turmeric, salt, pepper and coconut milk. Stir to combine.
- Add the vegetable stock and bring to a low boil. Add the lid and reduce heat to a low-medium simmer. Cook until the sweet potato and carrots are fork tender.
- Add all ingredients to a high speed blender with lime juice and blend until smooth (or use an immersion blender).
- Adjust seasonings based on your taste buds. Feel free to add more salt, lime juice, curry powder, etc. based on your preferences. Top with cilantro (optional), serve and enjoy!
Recipe Notes
- I kept the skin on the sweet potato for extra fiber and nutrients, but feel free to peel it instead.
- I used a high speed blender for this recipe, but an immersion blender would work great, too.
- To make this recipe even more satisfying, serve with rice, toast or croutons.
- Feel free to adjust the curry powder, salt and pepper to satisfy your taste buds.
- Store leftovers in an airtight container in the fridge for up to 4-5 days.
- This soup also freezes well in an airtight container!
Sweet Potato, Carrot and Ginger Soup
Equipment
- High speed blender or immersion blender
Ingredients
- 1 yellow onion minced
- 4 cloves garlic minced
- 1 inch thumb of ginger minced
- 1 large sweet potato diced
- 2 large carrots diced
- 1 can white beans drained and rinsed. Or 2 cups
- 400 mL full fat coconut milk
- 4 cups low sodium vegetable stock
- 2 tbsp curry powder or to taste
- 1 tsp turmeric
- 1 lime juiced
- 1 ½ tsp salt or to taste
- 1/4 tsp pepper or to taste
Optional toppings
- additional lime juice
- cilantro
Instructions
- Sauté the onion in olive oil over medium heat until translucent, which takes about 3-4 minutes.
- Add the minced garlic and ginger and sauté for another 2-3 minutes.
- Add the diced sweet potato, carrot, white beans, curry powder, salt, pepper and coconut milk. Stir to combine.
- Add the vegetable stock and bring to a low boil. Add the lid and reduce heat to a low-medium simmer. Cook until the sweet potato and carrots are fork tender.
- Add all ingredients to a high speed blender with lime juice and blend until smooth (or use an immersion blender).
- Add all ingredients to a high speed blender with lime juice and blend until smooth (or use an immersion blender).Adjust seasonings based on your taste buds. Feel free to add more salt, lime juice, curry powder, etc. based on your preferences.
- Top with cilantro (optional), serve and enjoy!
Recipes like this Sweet Potato, Carrot and Ginger Soup
Creamy Vegan Coconut Lentil Soup
Lemon, Rosemary & White Bean Soup [Vegan]
EVERYDAY VEGAN SOUPS- 12 Easy Vegan Soup Recipes that Nourish from the Inside Out
Want more?
Want to learn how to thrive on a plant-based diet? Check out my online program, Thriving on Plant-Based Fundamentals!
Looking for more plant-based recipes? Get my favorite soup recipes exclusively in my e-cookbook, Everyday Vegan Soup!
Need some guidance on your journey with a vegan, vegetarian, or plant-based diet? We can work together virtually! Book your FREE 15-minute consultation to see if we’d be a good fit!
Want more recipes and plant-based nutrition information? Check out my Youtube, Pinterest and Instagram!
Judy Haddad says
I was wondering what the nutritional analysis is of this delicious soup? I am on a 1200 calorie per day diet and I would love to know if I can incorporate it into my menu. Thank you. Judy Haddad
Lauren McNeill says
Hi Judy, I don’t provide calorie counts on my recipes since I prefer to encourage intuitive eating. You could definitely plug this into something like MyFitnessPal if you wanted to, though!