Sweet potato and carrot soup with spinach makes a hearty, satisfying starter or meal packed with nutrition. Robust, rich and spicy.

This delicious soup is super healthy and low-calorie. I use lots of vitamin C-rich baby spinach which turns the soup green. You can reduce the amount if you prefer. Curry powder, cumin and smoked paprika add big flavor.

bowl of sweet potato and carrot soup with spinach topped with grated parmesan.

What to expect

It’s a nutritious, flavorful soup: This vegan sweet potato soup is packed with nutrition, wholesome ingredients and bold seasonings.
Adapt the ingredients to what you have: Sweet potatoes, onions and carrots are the main ingredients. Other than that, use whatever vegetables you have on hand. You can also alter the seasonings, heat and flavors to your taste of course.
You can cut the prep time and cook time in half with a few good shortcuts including an instant pot version (see shortcuts below and in the recipe card).
Make a meal of it: The comforting soup is substantial enough for a whole meal along with some bread, croutons or Parmesan toast. Check out a few serving ideas below.

Ingredients – tailored to your taste

sweet potato, carrots, spinach, red pepper, onion, broth, seasonings, curry powder, garlic, olive oil.

Vegetables: I use a large sweet potato, carrots, baby spinach and whatever other veggies I find in my fridge. Some good options are red bell peppers, zucchini, broccoli, cauliflower or root vegetables like parsnip and celeriac.

Seasonings: The recipe calls for curry powder, cumin, smoked paprika, thyme and red pepper flakes. Here’s a list of best curry powders to buy by Food and Wine.

Broth: I keep this soup vegetarian with vegetable broth or vegetable stock, but chicken broth or stock is fine too.

Variations

Add a squeeze of lemon or lime juice before serving to brighten it up
Substitute fresh herbs such as thyme or oregano. Add them at the end, not during cooking, for the most flavor. See herb basics (for cooking purposes) for more info.
For a creamy soup, add a splash of cream (about 1/4 cup or so) after you puree it. Or, for a dairy free version, add coconut milk instead.
Vary the heat by using more or less red pepper flakes.
For an Indian-style profile, the cumin, chili pepper and curry powder are already in the recipe. You can also add a bit of fresh ginger and garam masala if you like.

Step by step instructions

veggies and curry powder sauteed in pot. — Sauté vegetables, garlic and seasonings for a few minutes in a large pot.

veggies, seasonings and broth in pot. — Add broth. Simmer until vegetables are tender. Stir in spinach until wilted, about 1 minute.

immersion blender in pot with pureed cooked soup. — Use an immersion blender to puree the soup partly or fully. Add a splash of cream if you like.

Tip

For deeper, richer flavors in this sweet potato & carrot soup, roast the vegetables at 425F/218C for 20-25 minutes until slightly caramelized. And skip the initial step of sautéing onion.

Shortcuts

Save half the time: Instead of chopping with a knife, pulse potato and vegetable chunks together in a food processor into very small pieces. This will also save about half the time simmering.
Make an instant pot version in about 25-30 minutes (see recipe notes).
Leave the soup chunky and skip the puree step.
Use pre-cut sweet potatoes sold in grocery stores.
Substitute fresh garlic with frozen garlic cubes or minced garlic in the jar.
Serve with store-bought garlic bread or croutons.

Make Ahead

The soup keeps well in an airtight container in the fridge for up to 5 days. It can also be frozen. Defrost and reheat on the stove top or in the microwave,