Curried Carrot and Sweet Potato Soup

Ingredients

• 30 ml (2 tablespoons)coconut oil
• 907 g (2 pounds)baby carrots (or 907 g regular carrots, chopped)
• 1 largesweet potato, cut into small chunks
• 2 smallapples, cut into medium chunks
• 22.5 ml (1 1/2 tablespoons)mild curry
• 7.5 cm (3 inches)fresh ginger, peeled and chopped
• 3/4 teaspoonsalt
• 1.9 litres (8 cups)stock (vegetable stock for vegan soup, or chicken stock)
• 15 ml (1 tablespoon)coconut oil
• 1 can (425 g / 15 ounces), drained, rinsed and driedchickpeas
• 15 ml (1 tablespoon)lime juice
• 1/4 teaspoonsalt

Instructions

1. 1

   Melt the oil

   Melt the coconut oil in a large stock pot over a medium heat.

2. 2

   Add vegetables

   Add the carrots, sweet potato, apples and curry, then stir well. Let them cook for a few minutes while you prepare the ginger.

3. 3

   Simmer and blend

   Add the ginger, salt and stock, and bring to the boil. Turn down the heat and simmer for about 25 minutes, until the vegetables are very tender. Blend the soup in batches until very smooth. Serve with pan-fried chickpeas if desired; prepare them as described in the next step.

4. 4

   Season chickpeas

   For the topping, melt the coconut oil in a small frying pan over a medium heat. Add the chickpeas, lime juice and salt.

5. 5

   Fry until crisp

   Sauté the chickpeas for about 10–15 minutes, until browned and crisp. Divide them evenly between the bowls of soup.

What is curried carrot and sweet potato soup?

This is a blended vegetable soup flavoured with curry and fresh ginger, with apples adding another layer of sweetness. There is no single fixed origin for this particular combination; it brings together familiar soup-making with curry spices.

The recipe works by simmering the vegetables until very tender, then blending them smooth. Crisp chickpeas on top provide a contrasting texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 217 calories, 3g protein, 29g carbs, 11g fat.

The carrots, sweet potato, apples and chickpeas contribute most of the carbohydrates, while coconut oil supplies much of the fat. Chickpeas and stock contribute some protein; the listed nutrition per serving is 2.8 g protein. To balance the plate, serve a portion alongside a protein-rich dish or add a side that supplies protein.

Choosing the ingredients

Carrots: Baby carrots can go straight into the pot, while regular carrots should be chopped as directed so they cook through alongside the other vegetables.

Curry and ginger: Mild curry keeps the seasoning gentle, while fresh ginger adds a fragrant, warming note. The apples complement the sweetness of the carrots and sweet potato.

Getting a smooth soup

Tender vegetables: Simmer for about 25 minutes, checking that the carrots and sweet potato are very soft before blending. If they are still firm, give them more time in the stock.

Blending: Work in batches and take care with hot liquid. Blend until there are no visible pieces and the texture is very smooth.

Making the chickpea topping

Dry chickpeas: Drain and rinse them, then dry them before they go into the pan. Excess moisture can make it harder for them to brown.

Crisp finish: Sauté for 10–15 minutes, until browned and crisp, then divide the chickpeas between the bowls just before serving.

Timing and doneness

Prep first: Cut the sweet potato and apples, and peel and chop the ginger before the simmering stage. The vegetables cook for about 25 minutes, while the chickpea topping takes 10–15 minutes.

Texture cue: The vegetables should be very tender before blending, and the chickpeas should be browned and crisp. The stated total time is 40 minutes.

What to serve with it

For a simple meal, serve the soup in bowls with the chickpeas scattered over the top. Their crispness contrasts with the smooth soup.

Vegetable stock keeps the soup vegan; chicken stock is another option. The recipe does not specify any additional sides.

Recipe notes & tips

• Cut the sweet potato into small chunks so it becomes tender during the simmer.
• Stir the vegetables and curry well to coat them before adding the stock.
• Check that the vegetables are very tender before blending.
• Blend the soup in batches rather than filling the blender with hot liquid.
• Dry the chickpeas well before frying for a better chance of a crisp finish.
• Add the chickpea topping to the bowls just before serving to retain its texture.

Variations

• Use regular carrots: Chop them as directed in place of the baby carrots.
• Choose vegetable stock: Use it for the vegan version described in the recipe.
• Use chicken stock: Swap it for vegetable stock if preferred.
• Adjust the topping: Leave out the chickpeas for a smooth, untopped soup.
• Change the curry: Use a different curry blend if you prefer a different flavour.

Common mistakes to avoid

• Undercooked vegetables: Simmer until the carrots and sweet potato are very tender before blending.
• Overfilling the blender: Blend the hot soup in batches.
• Wet chickpeas: Dry them after rinsing so they can brown more readily.
• Rushing the topping: Allow 10–15 minutes for the chickpeas to brown and crisp.
• Crowding the bowls with topping: Divide the chickpeas evenly between the four servings.

How to store

Refrigerate leftover soup in a covered container and use within 3–4 days. Reheat gently in a pan, stirring, until hot throughout. Store the chickpeas separately and re-crisp them in a frying pan if needed.

Frequently asked questions