Intro
This soup isn’t just about nourishing the body; it’s about capturing a moment of quiet in a busy kitchen. I love how the sweet potato’s earthy warmth mingles with the bright, almost citrusy burst from the carrots. It’s a humble dish, but one that speaks softly of seasons changing and cozy afternoons. I often make it when I need a little comfort—something simple, honest, and grounding.
WhyItMatters
PersonalTruths
Cooking this soup reminds me to slow down and savor simple ingredients.
The warmth it gives feels like a small act of kindness I can give myself.
It’s my go-to when I want something nourishing without fuss.
EmotionalNotes
- Joy in peeling carrots and sweet potatoes in the early morning light.
- A bit of chaos in roasting veggies and blending—yet always worth it.
- Relief in knowing I have a batch tucked away for busy nights.
PracticalThoughts
Perfect for making ahead and freezing in small portions.
A flexible recipe that adapts to what’s in the fridge.
BehindTheRecipe
One chilly fall day, I threw together this soup after a long day, craving something warm but easy.
I remember the smell filling the kitchen—sweet roasted veggies, a hint of smoky paprika.
Since then, it’s become my fallback for quick comfort, especially when I want food that’s simple but satisfying.
RecipeOriginOrTrivia
- Roots in rustic European peasant cooking, where root vegetables were the star.
- Sweet potato was introduced to Europe from the Americas in the 16th century.
- Carrots were originally purple or yellow—orange varieties became popular in the 17th century.
- This soup echoes traditional root vegetable stews, simplified for modern kitchens.
IngredientBreakdown
Sweet Potato: I prefer the orange-fleshed kind—creamy, naturally sweet, and easy to mash once cooked. You can swap in butternut squash for a milder, nuttier flavor.
Carrots: Fresh and firm, they add a vibrant sweetness and bright color. Use organic for a stronger aroma, or frozen if out of season.
Onion: Adds depth and a subtle sweetness when sautéed. Yellow or white onions work equally well, but red can add a slight tang if you like.
Garlic: I love the pungent aroma as it hits the hot oil—amplifies the sweetness of the veggies. Roasted garlic can deepen the flavor, but raw is fine.
Vegetable Stock: Use homemade if you can—rich and full-bodied. Store-bought is fine, just choose low-sodium to control salt.
PreparationGuide
Steps
- 1. Heat 2 tbsp olive oil over medium heat (about 160°C/320°F).
- 2. Add chopped onion, cook until translucent and fragrant, about 5 minutes.
- 3. Stir in garlic, cook for 30 seconds until fragrant—don’t burn it.
- 4. Add peeled and chopped sweet potato and carrots. Sauté for 5 minutes, stirring occasionally.
- 5. Pour in 4 cups vegetable stock, bring to a gentle boil (about 100°C/212°F).
- 6. Lower heat, cover, simmer for 20-25 minutes until veggies are tender and can be easily mashed.
- 7. Use an immersion blender to purée the soup until smooth—be careful, hot splashes can happen.
- 8. Taste and adjust salt, add a pinch of pepper or a splash of lemon juice for brightness.
- 9. Let sit for 5 minutes before serving to deepen flavors.
IngredientSubstitutions
- Dairy-Free: Swap in coconut milk for creaminess, adding a subtle tropical note.
- Vegan: Use vegetable broth instead of chicken, no flavor loss, just more plant-forward.
- Low-Sodium: Choose no-salt-added stock, then season carefully to taste.
- Gluten-Free: No changes needed, all ingredients naturally gluten-free.
- Extra Sweet: Roast the veggies a little longer for caramelized depth, or add a drizzle of honey.
- Spicy Kick: Blend in a pinch of cayenne or a splash of hot sauce for heat.
IngredientSpotlight
- Sweet Potato: Its natural sugar caramelizes as it roasts, intensifying sweetness and adding a smoky nuance.
- Carrots: The vibrant orange pigments are rich in beta-carotene, boosting the color and nutritional punch.
MistakesAndFixes
FORGOT to peel carrots? Rinse well and chop fine—skins add texture but can be bitter.
DUMPED too much salt? Dilute with a splash more stock or add a squeeze of lemon to balance.
OVER-TORCHED onions? Scrape off the dark bits and continue—bitterness can be mellowed with cream.
LUMPY soup? Blend it thoroughly, or pass through a sieve for extra smoothness.
CookingTipsAndTricks
- Use a heavy-bottomed pot to prevent hot spots and uneven cooking.
- Start with cold stock and bring slowly to a simmer for better flavor extraction.
- Roast vegetables beforehand for added depth—sweetness and smoky aroma boost.
- Keep the lid slightly ajar during simmering to prevent over-accumulation of steam.
- Taste and adjust seasoning at the end—flavors develop as the soup cools slightly.
MakeAheadAndStorage
Soup can be made 2 days ahead, stored in the fridge in an airtight container.
Freeze in portions for up to 3 months—thaw overnight in the fridge before reheating.
Flavor often deepens overnight, but reheat gently—simmer over low heat, stirring often.
Add a splash of water or stock if the soup thickens too much after reheating.
QuickFixes
When too thick, splash in hot water or stock to loosen it up.
If bland, stir in a splash of soy sauce or lemon juice to brighten.
Splash a little more olive oil on top for richness after reheating.
Patch a burnt bottom by quickly transferring unburned soup to a new pot.
Shield the pot with a lid if the soup crackles or splatters during reheating.
Faqs
- How do I store leftovers? Keep in airtight containers in the fridge for up to 3 days.
- Can I freeze this soup? Yes, in freezer-safe containers for up to 3 months.
- What if I don’t have an immersion blender? Use a regular blender, blending in batches carefully.
- Can I add other vegetables? Sure—parsnips or squash work well, just adjust cooking time.
- Is it spicy? Not unless you add chili or hot sauce—it’s naturally mild and sweet.
- Can I make it vegetarian? Absolutely—use vegetable stock and skip any meat-based toppings.
- How do I get a creamier texture? Add a splash of coconut milk or a dollop of yogurt after blending.
- What if it’s too thick? Thin with hot water or stock until desired consistency is reached.
- Can I make it chunky? Yes, blend half and leave some vegetables whole for texture.
- What’s the best way to reheat? Gently simmer over low heat, stirring often, until hot.
Sweet Potato and Carrot Soup
Ingredients
Equipment
Method
- Heat the olive oil in a large pot over medium heat until it shimmers and starts to smell fragrant.
- Add the chopped onion and cook, stirring occasionally, until it becomes translucent and soft, about 5 minutes. The aroma should be sweet and inviting.
- Stir in the minced garlic and cook for about 30 seconds until fragrant, being careful not to let it burn.
- Add the chopped sweet potatoes and carrots, stirring well to coat them in the aromatic mixture. Sauté for 5 minutes until the vegetables start to soften and their edges turn slightly golden.
- Pour in the vegetable stock, ensuring all the vegetables are covered. Bring the mixture to a gentle boil, hearing a steady bubbling sound.
- Reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes until the sweet potatoes and carrots are very tender when pierced with a fork.
- Uncover the pot and, using an immersion blender, carefully blend the soup directly in the pot until it’s smooth and velvety. If using a regular blender, blend in batches, then return to the pot.
- Taste the soup and season with salt and pepper. Add a splash of lemon juice if you like a bright, fresh note.
- Let the soup sit off the heat for a few minutes to allow flavors to deepen, then give it a final stir.
Notes
Hey there — I’m Olivia “Liv” Carter, founder, recipe crafter, and storyteller behind Crying Into The Onions. I live somewhere in the heartland of the United States, where seasons change boldly, the smell of onions sizzling in a pan is a love language, and the kitchen is my favorite place to get messy and find magic.
I started this blog to share more than just recipes — I wanted to capture the emotions, memories, and quirks that make food more than fuel. Because sometimes, cooking makes you laugh. Sometimes, it makes you cry (into the onions, naturally). And most of all, it brings people together.