Maple-Molasses Roasted Carrot and Sweet Potato Soup

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A velvety smooth soup with roasted carrots and sweet potatoes glazed with maple syrup and molasses, accented by warming spices. This American-inspired Halloween recipe (vegetarian), ready in about 60 minutes, pairs carrots, sweet potatoes, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 large, peeled and chopped carrots
• 2 medium, peeled and cubed sweet potatoes
• 2 tbsp olive oil
• 2 tbsp maple syrup
• 1 tbsp molasses
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 4 cups vegetable broth
• 1 1/2 tsp salt
• 3/4 tsp black pepper
• 1/2 cup coconut cream
• 1 tbsp, for garnish fresh thyme leaves

The stock pot we’d simmer this in → Best Stock Pots for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 425°F. In a large bowl, toss 4 large peeled and chopped carrots and 2 medium peeled and cubed sweet potatoes with 2 tbsp olive oil, 2 tbsp maple syrup, and 1 tbsp molasses until evenly coated.
2. Step 2: Spread vegetables on a baking sheet in a single layer and roast for 30 minutes until tender and caramelized around the edges.
3. Step 3: While vegetables roast, heat a large pot over medium heat. Add 1 medium chopped yellow onion and 3 minced garlic cloves, sautéing for 5 minutes until softened and fragrant.
4. Step 4: Add 1 tsp ground ginger and 1/2 tsp ground cinnamon to the pot, stirring for 1 minute to release their aromas.
5. Step 5: Transfer roasted vegetables into the pot with the onions and garlic, then pour in 4 cups vegetable broth. Bring to a simmer and cook for 10 minutes to blend flavors.
6. Step 6: Using an immersion blender, puree the soup until smooth and creamy. Stir in 1/2 cup coconut cream, and season with 1 1/2 tsp salt and 3/4 tsp black pepper to taste.
7. Step 7: Serve hot, garnished with 1 tbsp fresh thyme leaves for a bright herbal note.