Carrot-Sweet Potato Soup

Vegetarian
Gluten Free
Dairy Free
Health score
42%
Carrot-Sweet Potato Soup
45 min.
6
256kcal

Suggestions


If you're looking for a comforting and nourishing dish that’s both delicious and wholesome, look no further than this vibrant Carrot-Sweet Potato Soup. Perfectly suited for vegetarians, it’s not only gluten-free but also dairy-free, making it an ideal option for those with various dietary preferences and restrictions.

This soup is not just a meal; it’s an experience. The natural sweetness of carrots and sweet potatoes comes together beautifully, creating a creamy, velvety texture that warms the soul. Infused with aromatic spices like curry powder and cumin, this soup offers a delightful kick, while the fresh ginger adds a zesty brightness that elevates each spoonful.

With a quick preparation time of only 45 minutes, this soup is an excellent choice for a busy weeknight dinner or a cozy weekend lunch. Plus, it yields six hearty servings, making it perfect for gatherings or meal prepping for the week ahead. The addition of protein-packed garbanzos ensures that this dish is satisfying and fulfilling, while rich flavors come together to delight your palate.

So grab your apron and prepare to indulge in this wholesome bowl of goodness. It’s not just a soup; it’s a warm hug in a bowl—a perfect starter for any meal, a healthy snack, or even a delicious antipasti option that will have everyone asking for seconds!

Ingredients

  • pound carrots peeled chopped
  • 0.3 teaspoon cayenne 
  • teaspoons curry powder 
  • cups fat-skimmed chicken broth 
  • tablespoon ginger fresh minced
  • 15 oz garbanzos drained and rinsed canned
  • cloves garlic minced peeled
  • teaspoon ground cumin 
  • tablespoons juice of lemon 
  • teaspoons olive oil 
  • oz onion peeled chopped
  • servings salt and pepper 
  • lb sweet potatoes and into peeled cut into 1-inch chunks

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • blender

Directions

  1. Pour oil into a 4- to 6-quart pan over medium-high heat. When hot, add onion, garlic, and ginger; stir often until onion is limp, about 5 minutes.
  2. Add curry powder, cumin, and cayenne; cook until fragrant, about 1 minute.
  3. Add garbanzos, carrots, sweet potato, and broth; bring to a boil. Reduce heat to maintain a simmer, cover, and cook, stirring occasionally, until vegetables are tender when pierced, 30 minutes.
  4. Whirl in batches in a blender or food processor until smooth. Return to pan and stir in lemon juice and salt and pepper to taste.
  5. Heat until steaming, then ladle into bowls.

Nutrition Facts

Calories256kcal
Protein15.15%
Fat13.62%
Carbs71.23%

Properties

Glycemic Index
40.76
Glycemic Load
14.45
Inflammation Score
-10
Nutrition Score
22.182608666627%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
1.89mg
Kaempferol
0.44mg
Myricetin
0.08mg
Quercetin
7.88mg

Nutrients percent of daily need

Calories:255.98kcal
12.8%
Fat:4.02g
6.19%
Saturated Fat:0.46g
2.86%
Carbohydrates:47.37g
15.79%
Net Carbohydrates:36.61g
13.31%
Sugar:12.34g
13.71%
Cholesterol:0mg
0%
Sodium:1223.79mg
53.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.08g
20.15%
Vitamin A:23420.63IU
468.41%
Manganese:1.17mg
58.45%
Fiber:10.76g
43.04%
Folate:156.84µg
39.21%
Potassium:860.77mg
24.59%
Copper:0.47mg
23.56%
Vitamin B6:0.47mg
23.34%
Phosphorus:223.75mg
22.38%
Iron:3.6mg
19.99%
Magnesium:72.29mg
18.07%
Vitamin C:13.43mg
16.28%
Vitamin B1:0.23mg
15.5%
Vitamin K:15.9µg
15.14%
Vitamin B3:2.92mg
14.58%
Vitamin B5:1.35mg
13.51%
Selenium:8.63µg
12.33%
Vitamin B2:0.2mg
11.7%
Zinc:1.67mg
11.11%
Calcium:109.12mg
10.91%
Vitamin E:1.34mg
8.94%
Vitamin B12:0.45µg
7.57%
Source:My Recipes