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Curried Carrot and Sweet Potato Soup

November 15, 2010 by Jeanette 4 Comments

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This Curried Carrot and Sweet Potato Soup is naturally sweet and rich tasting, aromatic with kaffir lime leaves and lemongrass, and has the added bonus of a bright, beautiful orange color.

Curried
Curried Carrot and Sweet Potato Soup

This weekend I made Curried Carrot and Sweet Potato Soup, inspired by a Carrot and Sweet Potato Soup recipe in the the New York Times this past week. With Thanksgiving just a week away, I’ve been trying to come up with some festive dishes that will satisfy Thanksgiving guests with rich, full flavors (so you feel like you’re getting a special treat), without the higher fat content typical in many Thanksgiving recipes.

This Carrot and Sweet Potato Soup is naturally sweet and rich tasting, aromatic with kaffir lime leaves and lemongrass, and has the added bonus of a bright, beautiful orange color, perfect for Thanksgiving.

Both carrots and sweet potatoes are rich in alpha- and beta-carotene (“pro-vitamin A carotenoids”), antioxidants that turn into vitamin A in the body. Carrots and sweet potatoes are also good sources of vitamin C, dietary fiber, and other heart-healthy nutrients. Studies have shown that diets high in carotenoids are associated with a reduced risk of heart disease. Some laboratory studies have found that vitamin A may enhance the immune system, slow tumor growth, shrink tumors and make some cancer treatments work better.

Here’s the recipe for Curried Carrot and Sweet Potato Soup:

Curried Carrot and Sweet Potato Soup

For faster cooking, I shredded the carrots and sweet potatoes in a food processor.  You can also dice them and cook them longer.  Kaffir lime leaves and lemongrass add a wonderful aroma.

Kaffir Lime Leaves (I got these from Whole Foods)
Remove tough outer leaves of lemongrass, leaving only tender parts
Curried Carrot and Sweet Potato Soup
Print

Curried Carrot and Sweet Potato Soup

Course Soup
Prep Time 30 minutes
Cook Time 35 minutes
Servings 4
Calories 285 kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 1 tablespoon ginger minced
  • 1 1/2 pounds carrots peeled, shredded
  • 1 pound sweet potatoes peeled, shredded
  • 2 teaspoons curry powder
  • 4 kaffir lime leaves
  • 1 stalk lemongrass tender parts only, cut into 2" pieces
  • 6 cups low sodium vegetable stock
  • 1 teaspoon salt
  • 1/4 cup light coconut milk

Instructions

  1. Heat oil in a large soup pot over medium heat.  Add onions and ginger, and cook until softened, about 3-4 minutes.  Add carrots and sweet potatoes. Cook until they begin to soften, about 3-4 minutes.  

  2. Add curry powder, mix well, and cook 1 minute to develop flavor.  Add kaffir lime leaves, lemongrass, vegetable stock and salt.  Bring to a boil, reduce heat to low, and cook, covered, for 20-25 minutes, until vegetables are soft. 

  3. Stir in coconut milk and cook 2 more minutes. Remove kaffir lime leaves.

  4. Puree soup in batches in a blender (I fill the container just below the halfway mark), being careful to remove the stopper in the cover to prevent hot soup from splashing.  You can also puree the soup in a food processor.  

  5. Serve immediately or refrigerate until ready to serve.  This soup will keep for several days in the refrigerator.

Nutrition Facts
Curried Carrot and Sweet Potato Soup
Amount Per Serving
Calories 285 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Sodium 880mg38%
Potassium 1314mg38%
Carbohydrates 48g16%
Fiber 9g38%
Sugar 14g16%
Protein 11g22%
Vitamin A 44504IU890%
Vitamin C 15mg18%
Calcium 115mg12%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
More Carrot Soup and Sweet Potato Soup Recipes:
Martha Rose Shulman of the New York Times’ Carrot and Sweet Potato Soup with Mint or Tarragon
Two Peas and Their Pod’s Roasted Butternut Squash and Sweet Potato Soup
This Mama Cooks’ Carrot and Sweet Potato Soup with Cranberry Relish

Sources:
The World’s Healthiest Foods by George Mateljan
cancer.org: Vitamin A and Beta Carotene
The Cancer Project: How Carotenoids Help Protect Against Cancer

Anticancer Ingredients: Carrots, Sweet Potatoes, Onion, Curry Powder (turmeric is one of the ingredients)

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Filed Under: Cooking For Cancer, Holidays, Liquid/Soft Food Diet, Pureed Food Diet, soups, Thanksgiving, vegan, vegetarian Tagged With: cancer cooking, pureed soup

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Comments

  1. Pretend Chef says

    November 15, 2010 at 9:22 am

    Figures… the one time I don't have carrots in the fridge, sad day, haha! This looks so delicious! My toddler would be crazy about this. He is such a veggie lover!

    Reply
  2. Jeanette says

    November 15, 2010 at 12:48 pm

    You can also use winter squash if you have that on hand. Hope you have a chance to try it.

    Reply
  3. Mlor says

    May 15, 2014 at 7:42 pm

    Thank you so much for this recipe. I am Asian so I had most of the ingredients. I currently can not eat any solid food due to braces so when is was able to search this recipe I was in heaven. Above all that it’s healthy!! Which was a bonus. Thanks again!

    Reply
    • Jeanette says

      May 19, 2014 at 10:14 pm

      So glad you found this recipe – my kids have all had braces, so I’ve made lots of soft foods and pureed soups for them.

      Reply

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