Carrot Sweet Potato and Ginger Soup

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This Carrot Sweet Potato and Ginger Soup recipe is incredibly healthy, delicious and easy to make. Soup is obviously a great and easy way to meet your daily vegetable intake. By adding in some spices for extra flavor, red lentils for protein and as a binder, and serving it with bread you’ve got yourself an easy, quick and complete meal that is also super healthy. If you have kids, this Carrot Sweet Potato and Ginger Soup should also please them as it’s a bit sweet while also being very rich and creamy.

Two hands hold a white bowl filled with carrot sweet potato and ginger soup topped with cilantro and sesame seeds.

Obviously, for this recipe we are making use of a couple of key ingredients, which are – surprise surprise – carrot, sweet potato and ginger. However, we like our soups to be a bit more hearty and thick. So we decided to add some red lentils to the recipe to make it a complete meal. We love cooking with (red) lentils as they are so versatile. You can use them to make a delicious red lentil dahl, red lentil hummus, different sauces or you can even make your own ”tofu” from red lentils. Health-wise, they are so good for you. Red lentils are high in protein, coming in at 21g of protein per 100 grams. They are also really high in dietary fiber, making them a great food to incorporate into your diet for gut health. Furthermore, they are low in fat and provide your body with a wide range of vitamins and minerals. If you aren’t yet regularly eating red lentils or any type of lentils (or legumes) for that matter, we strongly encourage you to change that. This Carrot Sweet Potato and Ginger Soup recipe will help you to get started.

The Ingredients

All the ingredients for the carrot sweet potato and ginger soup on a wooden table.
  • Sweet potatoes – packed with both vitamin A and C, they are a healthy and delicious vegetable and make for a delicious soup.
  • Ginger – adds a little bit of a kick to the soup.
  • Spices – add an extra layer of flavor to the soup. Spices are also very healthy!
  • Sesame seeds – are a great source of healthy (unsaturated) fats and magnesium. Visually, they really help to finish this recipe alongside with the fresh cilantro.
Carrot Sweet Potato and Ginger Soup in a small white bowl topped with sesame seeds and fresh cilantro with some sourdough bread and a large green pot with the soup on the side.

Cooking Tips

  • Be careful not to burn the garlic, ginger and the spices, as this will have a negative impact on the flavor profile of your soup.
  • When dicing the sweet potatoes and carrots, try to cut them in roughly the same size as this will ensure that everything cooks evenly. The smaller you dice them, the faster it will cook, the faster the soup is ready to blend and eat.
A carrot is cut into slices with a silver knife on a wooden cutting board.

Substitutions and Variations

  • Cilantro – do you have the soap gene? Not to worry, just omit the cilantro or use mint, parsley or (thai) basil instead.
  • Carrot – there is really no reason to always stick to the familiar. Why not use some purple or yellow carrot instead?
Carrot Sweet Potato and Ginger Soup in a large green pot topped with sesame seeds and fresh cilantro.

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Carrot Sweet Potato and Ginger Soup in a large green pot topped with sesame seeds and fresh cilantro.

Carrot Sweet Potato and Ginger Soup

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  • Author: Sjors
  • Total Time: 30 min
  • Yield: 4 1x
  • Diet: Vegan
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Description

This Carrot Sweet Potato and Ginger Soup recipe is incredibly healthy, delicious and easy to make.

Ingredients

Scale
  • 700 grams sweet potato, cubed
  • 1 large carrot, cubed
  • 3 cloves of garlic, finely chopped
  • 1 inch piece of ginger, finely chopped
  • 1 tsp ground coriander
  • 1/2 tsp smoked paprika
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 3/4 cup (150 grams) dried red lentils, rinsed and drained
  • 4 cups (1 liter) water or vegetable stock (low-sodium)
  • 2/3 cup (150 ml) canned full-fat coconut milk
  • 1/2 lemon, juiced
  • Pinch of black pepper

For serving:

  • Sesame seeds
  • Cilantro

Instructions

  1. Place a large pot over medium heat and add a splash of water.
  2. Add the sweet potatoes and carrots to the pot, sauté for about 5 minutes while stirring regulary. Add splashes of water if needed to deglaze.
  3. Add the garlic and ginger, sauté for 2 more minutes. Make sure not to brown or burn the garlic and ginger. 
  4. Add the spices and salt and cook for 1 more minute while stirring constantly. Make sure not to burn the spices.
  5. Add red lentils, water or vegetable stock and coconut milk to the pot. Stir everything well and cover the pot with a lid. Reduce heat to medium-low and allow to simmer for about 15 minutes or until the vegetables are soft and the red lentils are cooked through. 
  6. Add the lemon juice and black pepper.
  7. Transfer to a blender or use an immersion blender to blend until smooth. If the soup is too thick, gradually add water until it reaches the desired consistency. 
  8. Garnish with sesame seeds and cilantro.

Notes

Nutritional facts are estimates. If you want to be sure about the nutritional facts, be sure to check your product labels.

  • Prep Time: 5 min
  • Cook Time: 25 min

Nutrition

  • Serving Size: 1
  • Calories: 372 kcal
  • Sugar: 12,9g
  • Sodium: 0,5g
  • Fat: 8,6g
  • Saturated Fat: 6,2g
  • Carbohydrates: 55,9g
  • Fiber: 13,7g
  • Protein: 11,2g

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