Spiced Nut-Free Sweet Potato and Carrot Soup
A velvety, warming soup blending roasted sweet potatoes and carrots with warming spices, ideal for a Whole30 and nut-free diet. This whole30 (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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
Frequently asked questions
How long does Spiced Nut-Free Sweet Potato and Carrot Soup take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Nut-Free Sweet Potato and Carrot Soup?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep sweet potatoes from drying out.
Can I substitute ingredients in Spiced Nut-Free Sweet Potato and Carrot Soup?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Nut-Free Sweet Potato and Carrot Soup for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Nut-Free Sweet Potato and Carrot Soup whole30?
Yes — this recipe is tagged whole30, vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Amazingly easy to make and so satisfying. The spices really make it pop.
- ★★★★★
This soup is a perfect comfort food for Whole30! So creamy and flavorful without any nuts. My family loved it.
- ★★★★★
I made this for dinner and it was a hit. The sweet potato and carrot combo is divine.
