Friday Food : Sweet Potato and Carrot Soup

Finally! I am posting this delicious soup recipe. I introduced this soup at the “soup” dinner party at Sarah’s house two weeks ago. I had every intention of sharing it that weekend, but then I realized I forgot to snag pictures! Ooops. Then I was sucked into testing world, so forgive?

I am a HUGE fan of potato soups, the more ‘loaded’ the better! Oh you have bacon and carrots an who knows what else in there? Ohh real chunks of potato? Excellent. Unfortunately, traditional white potato soup is not so excellent on my losing weight adventure. Taking to Google I wondered if I could make a soup with sweet potatoes instead! Well, I could…it’s been done many times before. Some people keep it sweet, others add curry or other spices to shake things up. I kept it on the sweet side.

Sweet Potato and Carrot Soup

Sweet Potato and Carrot Soup

What you will need:

  • 1 Tablespoon AP flour
  • 1 Tablespoon unsalted butter
  • 1 Tablespoon light brown sugar
  • 1 pound sweet potatoes (2 cups cooked)
  • 1 pound carrots (2 cups cooked)
  • 1-2 cups milk
  • Spices: Cinnamon, ground ginger, nutmeg

Optional toppings: Bacon crumbles or maple brown sugar yogurt dressing. Create the maple brown sugar yogurt dressing by mixing 1 cup of plain Greek yogurt with 1-2 teaspoons of pure maple syrup and 1-2 teaspoons of brown sugar.


  1. Peel, cube and boil your sweet potatoes until they can be properly mashed. I found using an immersion blender to be an easy way of blending (a food processor or counter top blender could also help). Set aside
  2. Prepare carrots the same way. I found buying a bag of baby carrots or a bag of the shredded carrots to greatly help in cutting down prep time. Set aside
  3. In a small saucepan on low to medium heat, combine the flour and butter.  Cook until the roux reaches a caramel color
  4. Add in the brown sugar, reduce heat if needed and add sweet potatoes and carrots
  5. Mixing on low heat combine all ingredient until well blended
  6. At this point add your preferred spices in your preferred amounts (ground ginger, cinnamon, nutmeg)
  7. Turn your heating element off and add the milk. I would suggest adding 1/4 cup at a time to monitor the consistency you desire
  8. Serve warm and with the additional toppings! Enjoy!


The overall verdict was the bacon crumbles really added the most to the soup. The maple brown sugar dressing was nice, but bacon always wins.

For the spice amounts, here is what I did…since I don’t always measure spices. I shook the ginger once across the top of the soup. I shook the nutmeg twice and the cinnamon about 2-3 times. Taste and add more if needed.

Depending on where you live in the US sweet potatoes and yams are labeled the same. I’m not trying to open a debate here, since really they’re both sweet potatoes, just different types, but in the interest of this recipe working, here’s the “difference”. Sweet potatoes are a little longer and thinner looking (at least around here), when you cook them they will have an off-white to yellow tint and have a pale skin. Also they will not be naturally sweet. Yams on the other hand are more “chunky” looking, have a darker skin, and will have the orange tint so many of us are accustomed to seeing. They will be sweeter on their own. Either one could probably work with this recipe, but be careful how much MORE sweetness you add if you use yams.

BTW the orange coloring in the soup comes from the carrots if you’re using sweet potatoes over yams.

Personally I think this makes a good side dish soup, I wouldn’t serve this as my main dish. That’s just me though!

If you really consider what goes into this soup, it’s basically a puree of veggies with some spices. How super healthy!

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