sweet potato and butternut squash soup in bowl

Sweet Potato And Carrot Soup

Fall has gone out like a bat from a cave so far. I woke up this morning and it was 37 degrees. I went back inside and prayed for ice. The good news is I have lots and lots of sweet potatoes from my garden. Sweet potato and carrot soup is my latest sweet potato creation. It has generous amounts of full fat coconut milk, ginger and magic to fill you up on a cold fall evening.

butternut squash and sweet potato soup with cococnut milk

Creating the right consistency in this sweet potato and carrot soup is more of an art than science. The trick is to keep it on a low simmer once you have cooked the sweet potatoes and carrots. While simmering, keep adding small amounts of coconut milk and stirring until it is blended. Keeping it on low heat will prevent the coconut milk from separating. Next, you will insert an immersion blender to smooth it out.

If you decide to grow sweet potatoes and are in Northwest Arkansas, be aware that the rolly pollies (aka pill bugs) may have other plans for your orange jewels. Several of my sweet potatoes had little holes in them from the pill bug buffet, but were still quite delicious when peeled and cooked. I hear that rolly polly tacos are the next best thing so that’s two birds with one tuber.

sweet potatoes

Once you have baked your sweet potatoes and carrots until they are soft, you will need to add them to the pot with the other ingredients. This is where the immersion blender comes in unless you’re going old school and using a fork, which may take several hours unless you have had at least four cups of coffee. The more you blend with the immersion blender, the smoother the soup will become so be patient. Put on your favorite Pandora station (I recommend Mofro, Tupac or Fleetwood Mac) and blend away. The result will be creamy, orange goodness.

A little note on food blogging…if you have tried lots of recipes from food blogs, you may have noticed that the actual time it takes you to make these recipes is significantly longer that what is posted on the online recipe. One of two things is probably happening here. Either the person who made this recipe is addicted to Mountain Dew and has three sous chefs or their fibbing about the actual prep and cook time. I tend to believe it is the latter so I write actual prep and cook times for a single chef just to keep it real. You’re welcome.

sweet potato and butternut squash soup in pot

PREP TIME: 15 minutes COOK TIME: 40 minutes SERVINGS: 6


  • 2 large sweet potatoes, peeled and chopped into bite size chunks
  • 4 carrots, cut into small pieces
  • 2-3 Tbsp. coconut oil
  • 4 cloves garlic, minced
  • 1.5 inches ginger, peeled and minced
  • 10 oz. chicken or vegetable broth
  • 1 can coconut milk
  • 1 serrano or jalapeno pepper (or a pinch of cayenne)
  • 2 tsp Thai chili paste
  • salt
  • juice of one lime


  1. Heat the oven to 400. Place sweet potatoes and carrots on a baking sheet, drizzle with coconut oil and gently throw them into the oven. Now pat yourself one the pat for this culinary trick and clean the floor if you missed the oven. Bake for about 25 minutes or until soft. Remove.
  2. Heat coconut oil in a large pot. Add garlic and ginger and saute for a few minutes. Throw in Thai chili paste and saute a few minutes more. Add sweet potatoes, carrots and remaining ingredients. Simmer for 10 minutes. Add more broth if to thin the soup out if necessary.
  3. Place an immersion blender in the pot and turn it on. Be careful not to spray the ceiling with soup. The cat will not lick it off there! Blend until it is as smooth as a baby’s bottom. Enjoy with friends and colleagues.


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