Once in a while, you crave comfort food that is healthy and filling. Try this creamy carrot and sweet potato soup for a change. Your family is sure to love it!

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  • Preparation Time

    10 minutes

  • Cooking Time

    45 minutes

  • Difficulty Rating


  • Serves



  1. 3 Tbsp. / 45 g macadamia nut or olive oil
  2. 2 garlic cloves, minced
  3. 6 cups / 800 g sweet potatoes cut into cubes
  4. 1 cup / 130 g carrots, coarsely chopped
  5. 8 cups water
  6. 1 cup / 240 g organic soy or Greek yogurt
  7. ¼ tsp. / 1 ml Stevia syrup/liquid (optional)
  8. Sea salt and freshly ground pepper, to taste


  1. In a large soup pot, heat the oil (and butter, if desired) over medium heat.
  2. Stir in garlic and sauté for about 2 minutes. Stir in sweet potatoes and carrots; cook for 5 minutes while stirring occasionally.
  3. Add the water, turn the heat up to high, and bring the water to a rolling boil. After 5 minutes of boiling, lower the heat and continue to cook, for approximately 30 minutes. Turn off the heat and let stand to cool for about 10 minutes.
  4. Purée the mixture in a blender or food processor; take care to transfer and process the mixture in batches.
  5. Return the puréed mixture to the soup pot, and stir in yogurt and Stevia syrup. Set to medium heat and simmer for about 5 minutes until just heated through. You can add more yogurt or water as needed to obtain the desired consistency.

Serve hot with a dash of salt and pepper to taste, if desired.

Serving size: 1 cup / 240 ml

Exchanges per Serving: 1 Carb, 0 Pro, ½ Fat

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Comments 133

  1. Made this second week. Added half a large onion and more garlic, still
    A little bland so seasoned with 1TBS smoked paprika and 1 tsp red curry, excellent the whole family liked it. Chopped up
    My lunch chicken and added to my portion.

    • Hi, MaryAnn. You can use this soup as part of a detox menu, but it is just part of it. There are several detox soups in our collection, and we recommend to also include p plenty of fresh fruits and vegetables, as well as legumes. You can do it for a few days is you eat normal amounts of food.

  2. Ok, I made this for the second time but added a lot more taste, here’s how:

    Use the base recipe here but add half a sliced onion to the garlic, then add one sliced Red Jalapeño pepper to the carrot and sweet potato. Finally, after blending and adding the Greek Yoghurt, add one heaped tablespoon of freshly chopped coriander. Makes it really tasty and should not take anything away from the nutritional value.

  3. I found this quick and easy to prepare and cook. It was a little bland so I added plenty of pepper, a teaspoon of Turmeric and a teaspoon of Worcester sauce which, I felt, gave it a lot more taste. If temped to cook this again I might add half an onion to the garlic.

    It certainly had the effect of filling the gap between lunch and dinner thank you!

  4. My husband and I very much enjoyed this dish of soup. I did however add 2 Tbsp of white vinegar to the finished product and this seemed to enhance the flavors a bit more. I found it was a bit bland but the vinegar gave it a bit of a kick.

  5. Preparation time 15 minutes – really? I spent most of Saturday afternoon fixing this and I can only think of one word to describe it – nasty. Pure nasty. All the time and money wasted because I am throwing it away.

  6. This was edible but I would not prepare it again. It takes a lot of time to peel, cut cook, blend, etc. The finished product is OK not especially good. I really like sweet potatoes but the carrots overpowered the taste, I did eat one bowl with my lunch, I don’t remember what else I ate with it. One thing I can say it is filling. I disposed of the other servings because it just wasn’t that good and I have limited refrigerator space.

  7. I live in a remote area of mid-western Louisiana where shopping is limited to a local grocery store and a Walmart, surprise, I found Stevia powder in the local grocery store. This product is the best non sugar sweetener I’ve ever found. I have just started this program and have been on a high protein/low carb. program where I missed my breads. I could never get anyone to tell me what I could substitute for the regular wheat based breads other than using the coconut or almond flour. These make awful bread no matter what the people who design these recipes say. So I was thrilled to find this program that at least allows me to have the whole grain breads. One caution I have with buying stuff like this is look at the ingredients to be sure they have not added corn syrup and soy. While I am not gluten intolerant Soy and corn syrup added are just not good for you. The hidden sugars in our processed foods will sabotage any eating program if we are not careful.

  8. Hi, tdmoffice. You can find Stevia syrup in the “dietetic” section of the supermarket. But, no, you don’t need it, particularly for this recipe. In other recipes, you can just use regular Stevia or similar sweetener in powdered form.

  9. Hi, hardardtj. We don’t work with calories in this program, but rather with nutrients. I can tell you that each serving (cup) of this soup yields 14 grams of carbohydrates, 1⅔ grams of protein, and 3 grams of fat.

  10. It would be great if on your recipes you could start the default setting at 2 instead of 4. For cooking for 2 people and only 1 of us will eat this way. I am always taking your recipes and trying to reduce each ingredient. Thank you for helping me eat a much better way!

  11. Hi, bmdstudio. This program is based on principles of perimenopausal support and so is already high in protein – no worries. If you are a “picky” eater, as you wrote, I suggest you use the full Menu Planner application (in “Apps” above), so that you can select the specific foods that will be incorporated into your menus.

  12. Hello, i need a little guidance. I am a newbie to this site. I am a very picky eater which makes dieting always hard because i dont eat any fish and i eat a limited menu of veggies. I usually make a carrot ginger soup with yellow onions and chicken bouillon cube added to it (or homemade chicken bouillon. can i use ginger and yellow onions with these recipes or are they a no-no. I hate to give up both because they are so healthy for you (blood, arteries..etc) and can you use a bouillon cube as well. thank you for your help, i just want to make sure i am doing this right……..i am per menopausal and i have noticed that i am getting a little but of belly fat..(its hell getting older) and does your amount of exercise count towards anything ..meaning how much food i have to take in. i didnt see ant questions about activity levels. I do an hour and a half on my elliptical unit which burns about 850 calories….should i take in more protein? thanks you for your help and have a fab day

  13. I left the garlic out of this recipe. I added Stevia to each individual serving as it was being served; then added cinnamon & nutmeg. Tasted like Pumpkin Pie pudding. Was good warm or chilled. Made a tasty desert!

  14. I will try this I also do carrot and corridor minestrone and sweet potato butternut squash very tastie. Make my own curries and casseroles I can not get onto picking foods that I like I just goes back to what is on the menu .

  15. Hi, linpru2. You’re absolutely right, and that’s why we made it optional. It was added in the first place because some Clubmembers had noted that older carrots that are relegated to cooking have often lost their sweetness.

  16. Going to give this a try tomorrow. Found another recipe for sweet potato and carrot soup on allrecipes.com and it sounds very similar, but has a few more spices. I am going to add the extra spices! Will let you all know how it goes..lol.

  17. Made this today. Make sure you transfer to a blender in small amounts. I thought my amount was small enough but the top blew off and made a terrible mess. :). I did not use any Stevia, but used vanilla Greek yogurt. I found it to be kind of bland but good all at the same time.

  18. The recipes sounds great, getting ready to try this since i love sweet potatoes and carrots on hand. Some of the ingredients I never heard of in some of these recipes, but I have found them in my near by Shop Rite Store. It is cold here in Delaware, so not I am going to the kitchen to cook my soup. I know that my husband will enjoy it aslso.

  19. I just finished making this one…I had one bowl and bottled 3 more for later in the week…I never used the syrup because it didn’t need it and because I don’t have any….lol….now I have to go clean up the kitchen because the blender did not behave itself and sprung a huge leak…oh dear……plastic top was not on tight enough..:(….so a cleaning I will go….oh by the way soup is good…..not bad at all….enjoy..

  20. Hi, romer. In the future, the exchanges will be presented. In the meantime, the easiest way is to select it as you go through the Menu Planner, and you can see how it is represented in your final menu (to the right of the menu is a place where you can click to receive the exchange breakdown).

  21. VERY good soup. I did add some ginger powder and coriander. I did skip the stevia sine I thought it was sweet enough. I also add some half and half cream cause I had to use it up. Then I put it into one cup containers into the fridge to cool completly, then I froze it, I thought it froze well and still tasted very good.

  22. Hi, tenhove. Stevia is available in health-oriented shops, including large chains such as Whole Foods Market and Trader Joes, but is increasingly available in regular supermarkets (next to the artificial sweeteners and dietetic products). An alternative is monk fruit sweetener – available through the same channels.

  23. Hi, GrandmaHil. Stevia is an herbal sweetener – the name is Latin, so it is called the same thing in every country, though products may differ (in extraction process, additives,e tc). A recommended UK brand is Stevia Sweet.

  24. Hi, RedBaron. You can freeze extra portions, but also you can definitely cut it down. The following ingredients are for a single serving – note that the cooking time will be reduced significantly, so cook according to scent and texture:
    ◾1 tsp. / 5 ml olive oil
    ◾1/8 garlic clove, minced
    ◾1/3 cup / 50 gm sweet potatoes cut into cubes
    ◾1 Tbsp. / 16 gm carrots, coarsely chopped
    ◾1/2 cup / 120 ml water
    ◾1 Tbsp./ 15 gm organic soy or Greek yogurt
    ◾1 drop Stevia syrup
    ◾Sea salt and freshly ground pepper, to taste

  25. I froze a portion and when thawed, it was watered down and didn’t taste fresh. I’ll not do that again with this recipe. I will cut the recipe in 1/2 so can eat in a few days since I am alone. I used 1/2 of the Stevia powder, not the syrup. I use this sugar substitute as it does not affect blood sugar at all. Much better for you than Splenda or Equal.

  26. Hi I made this soup today with butternut squash carrots onions garlic coriander veg stock cube it was yummy will make this again did not put yogurt or stevia syrup salt or pepper just hope this is in the plan ossie

  27. I found a crockpot version of a similar recipe. It uses 2 large sweet potatoes, 2 cups carrots, 1 small onion chopped, 3/4 tsp curry powder, 1/2 tsp. salt, 1/2 tsp. black pepper, 1/2 tsp cinnamon,
    1/4 tsp. ground ginger, 4 cups low sodium chicken broth. After cooked and blended a Tbsp. of maple syrup is stirred in along with 3/4 cup cream instead of yogurt. Cooked on low 7 to 8 hours. I think I will combine the best of both worlds here, but just cook on the stove today! From Better than a Box book, Kitchen Stewardship website, which has lots a free healthy recipes.

  28. I found this soup very bland. Stevia didn’t help-I ended up adding onion, curry powder, salt & pepper-otherwise I would not have been able to eat it. I think rather than yogurt if you wanted to boost the protein content-you could use a little firm tofu as a substitute.

  29. I just made and had this..used the coriander..good addition..did not use stevia as like other comment said..sweet anyway..I did not have yogurt so just added a Little sour cream to bowl..will try yogurt in it tomorrow..soup on the whole not bad..knowing it is nutritious is the main thing!
    Still would like to know nutrition content??

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