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Sweet potato and carrot soup in various bowls with gold spoons, topped with tahini drizzle and sesame brittle.
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Spiced Sweet Potato and Carrot Soup

A creamy and silky smooth spiced sweet potato and carrot soup to warm you up during the colder months.
Course Lunch, Main Course, Soup
Cuisine British
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 260kcal

Ingredients

For the sesame brittle

For the tahini drizzle

  • 2 tablespoons tahini
  • 1 tablespoon lime juice
  • 1 tablespoon water
  • 1 teaspoon maple syrup
  • pinch of salt

Instructions

  • Heat 1 tablespoon oil in a large pan, once it's shimmering and hot, add the onion, carrots and a pinch of salt and cook for 5 minutes until soft and the onion is translucent.
    1 medium onion, 2 medium carrots, pinch of salt, 1 tablespoon olive oil
  • Add the sweet potato and the spices and stir to coat in the spices. Cook for another 2-3 minutes.
    2 medium sweet potatoes, 1 ½ teaspoons ground cumin, 1 ½ teaspoons ground coriander, ½ teaspoon ground turmeric, pinch of chilli flakes
  • Add the vegetable stock and bring to the boil. Reduce the heat, place the lid on the pan and simmer for 15-20 minutes or until the sweet potato is tender.
    3 cups vegetable stock
  • Add the chunky soup to the blender jug with the tahini and lime juice and blend until smooth, adding up to another ½ cup of water or stock if needed to achieve the consistency you like. Add more salt if needed.
    2 tablespoons tahini, 1 tablespoon lime juice
  • Serve topped with sesame brittle and tahini drizzle. Sprinkle with a pinch of chilli flakes, if you wish.

For the sesame brittle

  • Preheat oven to 150°C/300°F.
  • Mix together all ingredients in a small bowl. Spread out on a baking sheet lined with a non-stick baking sheet or parchment paper and bake for 20 minutes until lightly golden. Leave to cool and then break into shards to serve.
    ¼ cup sesame seeds, 1 tablespoon maple syrup, 1 teaspoon soy sauce, ½ teaspoon rapeseed or olive oil

For the tahini drizzle

  • Put all ingredients into a small bowl and whisk to combine.
    2 tablespoons tahini, 1 tablespoon lime juice, 1 tablespoon water, 1 teaspoon maple syrup

Notes

Sensitive to onions? - Some people are sensitive to onions and if that’s you, you can try using shallots or the white part of leeks as they are sweeter, or even use celery. The soup will have a different flavour from this substitution though.
Want more protein? This soup already has about 15-20% of your protein for the day, but you can also add in chickpeas for more protein, you’ll just need to add more liquid to get the right consistency.
Vegan? - This soup is already vegan as I make it with vegetable stock. This includes all the optional toppings.
More spice? - If you fancy a good kick of heat, add more chilli flakes, it’s personal preference and dependant on if serving to children also.
Cooking time - Carrots and sweet potatoes cook at different rates as they have different densities, if you ensure you prepare your carrots like in the ingredients photo above you'll have no issues with them cooking through for the recipe.
Blending - make sure you are aware of how to safely blend the hot soup in your blender. Don't over fill it and blend in batches if necessary. Also, make sure you wash out your blender immediately, otherwise the turmeric could stain your blender jug.

Nutrition

Serving: 1bowl | Calories: 260kcal | Carbohydrates: 32.6g | Protein: 6.2g | Fat: 13.4g | Saturated Fat: 1.9g | Polyunsaturated Fat: 5.6g | Monounsaturated Fat: 5.2g | Sodium: 1097.4mg | Potassium: 576.5mg | Fiber: 5.4g | Sugar: 11.2g | Vitamin A: 736.9IU | Vitamin C: 9.5mg | Calcium: 161.7mg | Iron: 3.2mg