Spiced Nut-Free Sweet Potato and Carrot Soup

By AislePrompt Editorial · Published 2026-05-04 · Updated 2026-05-04

A velvety, warming soup blending roasted sweet potatoes and carrots with warming spices, ideal for a Whole30 and nut-free diet. This Whole30 recipe (vegan), ready in about 55 minutes, pairs sweet potatoes, carrots, 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 Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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

• 2 large, peeled and chopped into 1-inch cubes sweet potatoes
• 3 medium, peeled and chopped into 1-inch pieces carrots
• 2 tbsp olive oil
• 1 medium, diced yellow onion
• 4, minced garlic cloves
• 1 tsp ground ginger
• 1/2 tsp ground turmeric
• 1 tsp ground cumin
• 4 cups vegetable broth
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/2 cup full fat coconut milk

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

Instructions

1. Step 1: Preheat oven to 400°F (200°C). Toss 2 large peeled sweet potatoes and 3 peeled carrots with 2 tbsp olive oil and spread on a baking sheet. Roast for 25 minutes until tender and caramelized.
2. Step 2: In a large pot over medium heat, add 1 medium diced yellow onion and sauté for 5 minutes until translucent. Add 4 minced garlic cloves and cook for 1 minute until fragrant.
3. Step 3: Stir in 1 tsp ground ginger, 1/2 tsp ground turmeric, and 1 tsp ground cumin, cooking for 30 seconds to bloom the spices.
4. Step 4: Add the roasted sweet potatoes and carrots to the pot along with 4 cups vegetable broth, 1 tsp sea salt, and 1/2 tsp black pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.
5. Step 5: Remove from heat and carefully blend the soup using an immersion blender until smooth. Stir in 1/2 cup full-fat coconut milk and heat gently for 2 minutes before serving.