SUPER CREAMY THAI SWEET POTATO AND CARROT SOUP

sweet-potato-and-carrot soup in white bowl

SUPER CREAMY THAI SWEET POTATO AND CARROT SOUP

by | Feb 19, 2021

This Super Creamy Thai Sweet Potato And Carrot Soup is rich in sweet and spicy Thai flavors, loaded with healthy nutrients and a gift to your eyes with its gorgeous orange color. I love soup in the wintertime, virtually any soup, and it’s great for either lunch or dinner. Make a large batch and freeze half for a quick and easy meal on a busy day.

sweet-potato-and-carrot soup in white bowl
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5 from 1 vote

Super Creamy Thai Sweet Potato And Carrot Soup

Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Soup
Cuisine: Thai
Keyword: Dairy free, Gluten free, No oil, Vegan, Vegetarian
Servings: 4
Calories: 301kcal

Ingredients

  • 1 ½ cups chopped onion
  • 2 cloves garlic minced
  • 2 Tablespoons ginger freshly grated
  • 2 Tablespoons red curry paste
  • 3 cups peeled and chopped carrots
  • 3 cups peeled and chopped sweet potatoes
  • 3 cups vegetable stock
  • 1 can light coconut milk 13.5 ounce can
  • 2 Tablespoons creamy peanut butter
  • cup fresh basil leaves plus a few additional leaves for garnish
  • cup fresh cilantro leaves
  • 2 Tablespoons lime juice freshly squeezed
  • Kosher salt and freshly ground pepper to taste
  • 2 Tablespoons chopped toasted peanuts or cashews for garnish

Instructions

  • Heat a large heavy pot over medium high heat. Add ¼ cup of water. When the water bubbles, add the onions. Stir with a wooden spoon until the onions are translucent. Add a small amount of water as necessary to keep the onions from sticking to the pan.
  • Add the garlic, ginger and red curry paste and continue stirring for 30-60 seconds.
  • Stir in the carrots, sweet potatoes, vegetable stock, light coconut milk and peanut butter.
  • Bring the mixture to a boil, reduce to a simmer and continue cooking until the sweet potatoes and carrots are tender, about 25 minutes.
  • Remove from the heat and add the basil and cilantro, lime juice and kosher salt and pepper to taste.
  • Cool slightly and process with an immersion blender or carefully add the mixture to a blender and process until smooth and creamy.
  • Garnish with chopped basil and chopped toasted peanuts or cashews.

Notes

Please note that the garnishes are not included in the nutrition facts.
Nutrition facts are per serving.
The nutrition information below is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s, dietician’s or doctor’s advice.
 

Nutrition

Calories: 301kcal | Carbohydrates: 44g | Protein: 6g | Fat: 11g | Saturated Fat: 8g | Sodium: 946mg | Potassium: 825mg | Fiber: 8g | Sugar: 14g | Vitamin A: 31947IU | Vitamin C: 17mg | Calcium: 98mg | Iron: 2mg

You’ll need the following ingredients for this Super Creamy Thai Sweet Potato And Carrot Soup(See the recipe for specific measurements)…

  • Onions
  • Garlic
  • Fresh ginger
  • Red curry paste
  • Carrots
  • Sweet potatoes
  • Vegetable Stock
  • Light coconut milk
  • Creamy peanut butter
  • Basil, Fresh
  • Cilantro, Fresh
  • Limes for lime juice
  • Peanuts or cashews for garnish
Ingredients For Thai Sweet Potato And Carrot Soup
Ingredients For Thai Sweet Potato And Carrot Soup

Heat a large heavy pot over medium high heat. Add ¼ cup of water. When the water bubbles, add the onions. Stir with a wooden spoon until the onions are translucent. Add a small amount of water as necessary to keep the onions from sticking to the pan.

Onions In Pot


Add the garlic, ginger and red curry paste and continue stirring for 30-60 seconds.

Garlic, Ginger And Red Curry Paste Added To Pot


Stir in the carrots, sweet potatoes, vegetable stock, light coconut milk and peanut butter.

Sweet Potatoes, Carrots and Coconut Milk Added To Pot


Bring the mixture to a boil, reduce to a simmer and continue cooking until the sweet potatoes and carrots are tender, about 25 minutes.

Thai Sweet Potato And Carrot Soup In Pot

Remove from the heat and add the basil and cilantro, lime juice and kosher salt and pepper to taste.


Cool slightly and process with an immersion blender or carefully add the mixture to a blender and process until smooth and creamy.

Thai Sweet Potato And Carrot Soup In Blender


Garnish with chopped basil and chopped toasted peanuts or cashews.

sweet-potato-and-carrot soup in white bowl

Things you might like to know about this recipe…

Basil

Basil is an aromatic, leafy herb which has many varieties. The most common is sweet basil which has a licorice-clove flavor and is popular in Italian cuisine.

Because basil is typically used in small quantities, its nutrient value is low in the typical diet.

Dried basil does not have the intense aroma and flavor of fresh. If substituting dried basil for fresh, use about ⅓ of the measurement of fresh.

When using fresh basil in a dish, add it towards the end of cooking.

Basil is very delicate once cut and turns black quickly. See this article at TheSpruceEats.com for advice on storing and freezing fresh basil.

Carrots

Carrots are root vegetables that come in many colors including yellow, orange, white, red and purple.

“Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.

[They] are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.

[They] are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.

Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.

While no evidence suggests that organic carrots are more nutritious than conventionally grown ones, organic varieties are less likely to harbor pesticides.

Baby carrots are whole carrots harvested before they grow large, while baby-cut carrots are pieces from larger carrots that have been machine-cut, peeled, polished, and washed before packing.

Carrots may cause reactions in people allergic to pollen. Additionally, carrots grown in contaminated soils may contain higher amounts of heavy metals, affecting their safety and quality.” Source: Healthline.com

Cilantro


Cilantro is a fresh herb which is the leaf of the coriander plant. The leaves are easily mistaken for flat leaf parsley. In a hurry, I have come home with parsley when I meant to purchase cilantro.

Coriander spice comes from the seeds of the cilantro plant and has a very different flavor than cilantro. Indian, Mexican, Middle Eastern and Asian recipes often use cilantro.


Cilantro has a citrus, peppery taste, but to some part of the population, it tastes like soap. If you’re planning a meal which has cilantro as a component, it’s always great to check with your guests to make sure that they don’t have this taste experience.

Wash it carefully to remove any dirt. You can also place it in a bowl of cold water for a few minutes to allow any additional dirt to sink to the bottom of the bowl. Pick or slice the leaves from the stems and discard the stems. Add cilantro at the end of cooking or as a garnish. See this article at TheSpruceEats.com for more information on cilantro and how to store it.


Coconut Milk

Solid coconut flesh is mixed with water to make coconut milk. Coconut milk is about 50% water. It is different than coconut water which is about 94% water. It is popular is Southeast Asian, Caribbean, Hawaiian, Indian and South American cuisines.

Although oconut milk is high in calories and saturated fat, it is a good source of vitamins and minerals.

“Animal and test-tube studies suggest that coconut milk may reduce inflammation, decrease ulcer size and fight viruses and bacteria that cause infections…” Source: Healthline.com

When purchasing coconut milk, check the label to make sure it only contains coconut and water, whenever possible choose BPA-free cans or cartons, and to limit calories, choose light coconut milk

You can make your own coconut milk by blending 2 cups of unsweetened shredded coconut with 4 cups of hot water, then strain through a cheesecloth.

Fresh vs dried herbs


Adding fresh herbs to a recipe is often a great way to bring the flavor of a dish to a new level. It can also help make the transition when trying to reduce salt, fat and sugar from your diet. Many fresh herbs such as rosemary, thyme, oregano, parsley, cilantro and mint are available in supermarkets or you can grow your own easily at home to use as you need. But sometimes you may not have a fresh herb available and want to substitute dry. Dried herbs are more concentrated in taste than fresh herbs. Substitutions are a matter of taste, but generally speaking you can use about ⅓ the amount of dried herbs for fresh. So if you recipe asks for 1 Tablespoons of fresh herbs, you can substitute 1 teaspoon dried herbs for the fresh.


You may also want to substitute a different herb or herbs if you don’t have something on hand. Here’s a great article from The Spruce Eats on making those substitutions.


Garlic


Most recipes including this one measure garlic by cloves. There can be a very big difference in size from one garlic clove to the next. Experiment with the amount of garlic that you enjoy in your cooking, and adjust the amount used accordingly. Here’s a picture of cloves from one head of garlic to illustrate this point.

garlic cloves

Peeling and Grating Ginger


My favorite way to peel ginger is to use the side of a teaspoon to scrape the skin from the root. Use the rounded tip to get into difficult places. Many chefs don’t peel ginger especially if the skin is not particularly tough so don’t worry about leaving a little bit of skin in those difficult spots.


My preference is to grate the ginger with a box grater and then mince it finely with my chef knife. You can also use a microplane for this task and omit the second step of chopping with the chef knife. Many people prefer this method. The reason it’s not my top choice is that I find that the ginger is pulverized almost to a liquid with the microplane. For this recipe, because the ginger is ultimately blended, you can simply grate it and avoid the second step of finely mincing with a knife.


To freeze ginger, wrap it tightly in plastic wrap. It won’t be crisp, but will be fine for most recipes. Another option for freezing is to mince the ginger, measure it out by teaspoons/tablespoons onto a sheet pan, place the sheet pan in the freezer until each mound of ginger is frozen and then place the mounds in a freezer safe container. You can then retrieve the frozen ginger ready to go when you need it next.

Lime Juice

Just a squeeze of lime juice can add brightness to many recipes. Bottled lime juice does not live up to the taste of freshly squeezed and often has added ingredients.. Some recipes list whole or parts of limes as ingredients. Generally one average lime produces 2 Tablespoons of juice, but this can vary from lime to lime.

Although you can use a reamer or a juicer to juice a lime, one quick way to get the most juice from a lime is to place it in the microwave for 20-30 seconds, allow it to cool for about a minute and then juice it with the reamer, the tines of a fork or a juicer. Another option to get more juice from a lime is to roll it with the palm of your hand over the countertop briefly before juicing.

Sweet Potatoes


You’ll find many different varieties of sweet potatoes in supermarkets these days. They range in color from orange and red to purple and tan. The orange and red skinned varieties have orange flesh and are moist and sweet when cooked. The purple and tan varieties are more dry and starchy like russet potatoes when baked. The orange and red skinned varieties include Garnet and Jewel and the purple and tan varieties include Hannah and Japanese. Sweet potatoes are nutrient dense containing Vitamins A, B6, and C, Potassium and Fiber.

“Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and
minerals. They’re also high in antioxidants that protect your body from free
radical damage and chronic disease.

[They] contain fiber and antioxidants that promote the growth of good gut
bacteria and contribute to a healthy gut.

 Animal and test-tube research suggests that the anthocyanins and other antioxidants
found in sweet potatoes may protect against certain cancers. However, human
studies are needed.

Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help
prevent vision loss and improve eye health.

Animal studies have shown that sweet potatoes may improve brain health by reducing
inflammation and preventing mental decline. However, it remains unknown whether
they have the same effects in humans.

Sweet potatoes are an excellent source of beta-carotene, which can be converted to
vitamin A and help support your immune system and gut health.” Source: Healthline.com

Thai Red Curry Paste


Red Curry Paste is available in supermarkets or you can make it from scratch. It traditionally includes shrimp paste, but the brand that I currently use is Thai Kitchen which is vegan and most readily available in my local supermarkets. If you are vegan or vegetarian, check the ingredient list of the brand to make sure it does not include shrimp paste or make it from scratch.


Vegetable Stock


I prefer to make my vegetable stock from scratch. It’s quick and easy and doesn’t contain unwanted added ingredients such as salt. If you prefer a supermarket brand, I recommend Better Than Bouillon Reduced Sodium Seasoned Vegetable Base. You can add 1 teaspoon per cup of boiling water to make a cup of vegetable stock and keep the container in the refrigerator for later use. I prefer the flavor to most canned/boxed broths.

You’ll find my recipe for vegetable stock from scratch here.

Water Sauteing


My preference is to avoid the calories in oils whenever possible. Although some oils are healthier than others, one tablespoon contains about 120 calories. Sautéing with water or broth instead of oil is a great way to save those calories, and in the context of this recipe, the flavor will not be affected.


Heat your pan on high and add about ¼ cup of water. Reduce the heat to medium and add the ingredient(s) to sauté. Stir constantly until they reach the doneness that your recipe requires. For example, if you are sautéing onions, you will most often want them to be soft and translucent before adding other ingredients. Continue adding a small amount of water as needed to keep the ingredient(s) from sticking to the pan.

Check out these warming winter stews!

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