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Carrot, Sweet Potato, and White Bean Soup Recipe

Carrot, Sweet Potato, and White Bean Soup Recipe

Ashley Fahr

White Bean, Carrot and Sweet Potato Soup

I love sweet potato soup, or anything sweet potato for that matter, because it bears resemblance to the lovely potato, but is slightly sweet and softer. Especially when it comes to dairy-free soups, I am a firm believer of making a big batch, mainly because it holds well in the fridge for up to one week, and can remain in the freezer for even longer, about a month.


  • 1 onion, chopped
  • 1 tablespoon olive oil
  • Pinch ground coriander
  • Pinch of ground cardamom
  • Pinch of sweet paprika
  • Pinch of cumin
  • 5 medium carrots, peeled and diced
  • 1 sweet potato, peeled and diced
  • One 14-ounce can white beans, such as cannellini
  • Water


Heat the olive oil in a stock or soup pot over medium heat. Add the onion and cook, stirring, until soft, about 5 minutes. Add the spices along with a pinch of salt and pepper and cook until fragrant, 30 seconds.

Add the carrots and sweet potato, and cook, stirring, until slightly softened, about 5 minutes. Add the beans and enough water to cover everything.

Bring to a boil, and simmer until vegetables are very soft, 25-30 minutes. Using a food processor or immersion blender, blend soup in batches. Return to stove over low heat, and gently reheat until warm. Serve plain or with cream, yogurt, nuts, or herbs.

Ginger Sweet Potato Carrot Soup

A tweak on a traditional soup, this Ginger Sweet Potato Carrot Soup hits on all flavor senses. A little bit tropical with the Ginger and Coconut Milk, but the soup is ALL comfort with the sweet potatoes and carrots. Perfect soup to make ahead and bring to a potluck, work meeting or to serve lunch with a friend at home!

I love soup. It&rsquos super easy and always is a comfort food to me. This Ginger Sweet Potato Carrot Soup is no exception. This recipe is inspired by one originally found in Cooking Light Magazine, I tried to link to it for you but they no longer have it on their site.

This soup is packed full of flavor and then pureed to a velvety consistency.

Ginger Sweet Potato Carrot soup has some unique ingredients: it uses garbanzo beans along with sweet potatoes and carrots so it is packed with nutrient-rich ingredients. I added some coconut milk to make it a little creamier than using all vegetable broth (or Chicken broth.) The coconut milk pairs well with the amount of ginger, lending a tropical note to the soup.

Soup is a great social occasion food. You can make it ahead and pack it easily for transport.

Ginger Sweet Potato Carrot soup can be served in small lidded containers like these pictured here from Sur La Table. Another option? You can place the soup in a thermos, take it to a work potluck and serve it in small plastic cups. The thermos will keep the soup hot, but the small cups are great for serving many people.

What you’ll need to make Autumn Carrot and Sweet Potato Soup

Before we get started, let’s talk about sweet potatoes. Last time I was at Whole Foods, I noticed that all of the sweet potatoes were labeled as yams. For some reason, it’s common practice in the U.S. to use the words “sweet potato” and “yam” interchangeably. This is confusing since yams aren’t sweet potatoes at all, but rather thick white tubers with dark brown skin. But chances are you won’t find real yams at the supermarket, so if you see “yams,” you’re probably looking at sweet potatoes. As for the different varieties, look for Garnet, Jewel, Beauregard, all of which have orange flesh and reddish-brown skin.

21 creamy carrot and sweet potato soup Recipes

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Creamy Carrot, Sweet Potato, Parsnip and Ginger Soup

Creamy Carrot, Sweet Potato, Parsnip and Ginger Soup

Creamy Carrot, Sweet Potato, Parsnip and Ginger Soup (doubled)

Creamy Carrot, Sweet Potato, Parsnip and Ginger Soup (doubled)

Nutty Sweet Potato Soup (Ellie Krieger)

Nutty Sweet Potato Soup (Ellie Krieger)

Sweet Potato-Peanut Soup

Sweet Potato-Peanut Soup

Curried Groundnut (Peanut) Soup

Recipe Summary

  • 3 tablespoons butter, divided
  • 1 cup chopped onion
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 4 ¾ cups cubed peeled sweet potatoes (about 1 1/2 pounds)
  • 3 ½ cups water
  • 3 cups fat-free, less-sodium chicken broth
  • 3 cups chopped carrot (about 1 pound)
  • ¼ cup half-and-half
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • ⅓ cup reduced-fat sour cream
  • 2 tablespoons chopped fresh flat-leaf parsley

Melt 1 tablespoon butter in a large Dutch oven over medium heat. Add onion to pan cook 4 minutes or until tender, stirring occasionally. Stir in cinnamon and nutmeg cook 1 minute, stirring constantly. Move onion mixture to side of pan add remaining 2 tablespoons butter to open space in pan. Increase heat to medium-high cook 1 minute or until butter begins to brown. Add sweet potatoes, 3 1/2 cups water, broth, and carrot bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender.

Place half of soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape) secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup mixture. Stir in half-and-half, salt, and pepper. Ladle about 1 cup soup into each of 8 bowls top each serving with about 2 teaspoons sour cream and 3/4 teaspoon parsley.

6) Freezer Tips

Rapid Cooling

When it comes time to portion out a large batch of soup to freeze, I always suggest to rapidly cool it first. Did you know that I used to be a food inspector? Furthermore, did you know that a leading cause of food borne illness (aka “food poisoning”) is improper cooling of large batches of thick, hot foods? Yeah, gross.

One way to rapidly cool hot foods is to divide them up into smaller portions. However, I am not too keen on putting hot food into plastic containers, even though the freezer containers we use are BPA-free. Therefore, we usually create an “ice bath” in our sink – surrounding the hot pot with ice water – and frequently stir it. Consequently, this cools it down to lukewarm as quickly as possible, so we can portion it into our containers soon thereafter.

Package for Freezing

We love and use these containers for freezing our soups, and also for our go-to homemade madras curry lentils! They’re reusable, BPA-free, and made in the USA. The set comes with a variety of sizes: quart, pint, and half-pint size, just like jars. We find a quart is the perfect soup serving for two. Fill them to the “fill line”, pop on the lid, and get them in the freezer.

Speaking of jars, we used to try to freeze glass quart jars of soup, but stopped as more and more cracked on us – wasting a lot of food. On the other hand, half-pint and pint-size wide mouth jars (marked freezer safe) freeze well and are perfect for pesto and other smaller things, whereas quart jars are tricky. The bend in the “shoulder” that makes them crack easier.

When you’re in the mood for a quick and hearty meal, simply pop one from the freezer to defrost in the fridge!

All ready to freeze. Helloooo tasty easy future meals!

That’s all there is to it!

Now you can go fill your belly (and your freezer) with this delicious, roasted, hearty homemade soup and enjoy many easy meals to come!

If you make and enjoy this recipe, please come back and let us know in the comments below! Also feel free to share this recipe with a friend, or pin it below!

Finally, if you are looking for other satisfying, healthy, garden-to-table vegetarian recipes, you may also enjoy:

Tangy Sweet Potato & Cannellini Bean Soup

25 min prep 4 servings 14 ingredients

This protein packed, tangy sweet potato and cannellini bean soup is a real winter warmer and the perfect energy boost on a chilly day. The irresistible taste of sweet potato laced with a . sour kick of lime and hot sauce has made it one of my new favorites. It’s also very undemanding to make and freezes well, perfect for those with fatigue from treatment. Although I love cannellini beans, you can use just any canned white bean for this soup, and, once all the prep work is done the actual cooking process almost takes care of itself. Enjoy!

Sweet Potato, Carrot and Apple Soup Recipe


  • • 4 tbsp. organic butter or coconut oil
  • • 1 large sweet onion, chopped – you can use leeks also
  • • 4 organic celery rib, chopped
  • • 8 organic carrots, chopped
  • • 6 organic sweet potatoes – peeled and cubed -sometime I will use 2 baked butternut squash
  • • 6 organic green apples, peeled, cored, chopped
  • • 8 cups chicken stock or broth (use vegetable broth if cooking vegetarian)
  • • Pinch of Himalayan salt – less if stock was salted
  • • 2 tins organic coconut milk. (for a creamy texture and optional)
  • • Nutmeg, cinnamon, cayenne and/or pepper – optional or sprinkle on individual bowls.


Saute onions in organic butter or coconut oil for a few minutes over medium heat.

Add carrots, celery, and sweet potatoes. Continue to stir on medium heat for 5 - 10 minutes making sure they do not burn.

Add broth then add apples. Bring to a boil then cover and simmer for 30 minutes. Make sure that the sweet potatoes and apples are soft.

Puree the soup in small batches.

You can use an immersion blender right in your cooking pot or if you have a Vitamix or a strong blender that works beautiful as well. When using a blender make sure to use small batches, set the speed on low to start. I like to put the lid on tight but remove the small plastic piece in the middle of the lid and cover with a small towel when I turn on slowly.

Add salt and other spices to taste.

Sometimes I allow my family and guests to add the nutmeg, cinnamon and cayenne if they wish.


Freezing I love making lots of soup and freezing for quick, easy and nutritious meals. Additional Items This soup is perfect just as it is but it is also a wonderful base for so many ingredients. You can add: Rice or Quinoa or Beans or Lentil and/or Veggies…. It can me a meal in a bowl. Making meals healthy, nutritious, delicious and simple is what it is all about!

Butternut Squash Sweet Potato Carrot Soup

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This Slow Cooker Butternut Squash Sweet Potato Carrot Soup recipe was originally published December 12, 2014, images were updated October 2017.

This page may contain affiliate links. Click to learn more. As an Amazon Associate I earn from qualifying purchases.

To me, cold weather + soup = comfort. Isn&rsquot a nice, warm soup the perfect thing to eat on a cold, fall or wintery day?

Especially when it&rsquos a soup made in the slow cooker and especially when it&rsquos this easy Butternut Squash Sweet Potato Carrot Soup.

Any time I can throw ingredients into my slow cooker in the morning and have a healthy supper 90% ready and waiting for me in the evening is a huge bonus added to my day

I love cooking, but I know you&rsquoll agree with me when I say that there are some evenings when I would just rather not.

Do you feel the same some evenings?

Those are the evenings this soup is perfect for.

  • Peeling butternut squash used to once scare me. Anyone who has peeled one with a knife knows EXACTLY what I am talking about. Skip the knife and peel with a vegetable peeler!

The first steps that go into making this soup is adding the veggies and broth to your slow cooker.

Next, once everything is cooked, you add the coconut milk, the spices, a touch of maple syrup (yes, maple syrup!), and salt.

The types of spices used in this butternut squash sweet potato carrot soup recipe, in addition to the maple syrup (the same blend used in my maple spiced almonds recipe!), may make you think you&rsquore going to end up with a soup that tastes more like dessert.

You will not.

The spice blend and maple syrup adds a distinct &ldquowarmness&rdquo to the soup. Does that even make sense? I can&rsquot think of any other way to explain it. You&rsquoll have to make it yourself to taste it for yourself!

And in case you&rsquore wondering, the coconut milk does not leave a coconut flavour but rather, it makes the soup extra smooth and creamy.

I hope you love this soup and make it as often as I do when the colder months come around.

Check out more delicious things you can make in your slow cooker and if you like this Slow Cooker Butternut Squash Sweet Potato Carrot Soup recipe, you may also like these:

And if you make it, share a picture with me on Instagram! I&rsquod love to see! I&rsquom @delightfuladventures over there and my hashtag is #delightfuladventures.

Oh, and the crackers shown in the images above are nice to have on the side with soup for a little crunchy texture.

I received a lot of questions about them after I published my Garlic Herb Vegan Almond Cheese Spread recipe, I had included them in those images as well.

These crackers are both vegan and gluten free and they are by a brand called Mary&rsquos Gone Crackers, you can find them here.

If having crackers with your soup is not your thing, I recommend these Whole Grain Vegan Spelt Rolls. They would be perfect to have on the side.

Thai Sweet Potato and Carrot Soup

We are at our last stop here in Thailand, and I have had my fair share of pad thai, green curry, spring rolls and tom yum soup.

I think I’ve had enough Thai food for a lifetime.

I can still have Thai-inspired dishes, right?

Because that’s what that is.

A cozy sweet potato and carrot soup with all the fun Thai flavors of lite coconut milk, zesty lemon juice and fresh cilantro leaves.

I also love the use of baby carrots here so you don’t have to spend time peeling and dicing.

Ain’t nobody got time for that.

Plus, with the immersion blender, the soup comes out perfectly smooth and velvety without lifting a finger!