Sweet Potato and Carrot Soup With Spinach
Sweet potato and carrot soup with spinach makes a hearty, healthy satisfying starter or meal packed with nutrition. Robust, rich and spicy.
Servings (change as needed): 5 -7
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped (about 1 - 1 1/2 cups/54-75 grams)
- 1 sweet potato, peeled, cut into small pieces (1/2 inch/ 1,3 cm)
- 2 small carrots, peeled and chopped
- 1 red pepper, cored, seeded and chopped
- 2 garlic cloves, minced (2-3 tsp)
- 5 cups vegetable broth
- 4-5 cups baby spinach use less if you don't want the color so green
- Garnish: grated Parmesan cheese, pumpkin seeds or pepitas.
Seasoning
- 1 tablespoon curry powder
- 1 teaspoon smoked paprika
- 1/4 teaspoon cumin (or more)
- 1/2 teaspoon each, salt and black pepper
- 1/2 teaspoon red pepper flakes (pretty spicy)
Instructions
- SAUTE VEGETABLES: Heat oil in large pot on medium-high heat. Add sweet potato, onions, peppers and carrots. Sauté for 4-5 minutes, stirring occasionally. Add garlic and all seasonings - stir for 1 minute.
- SIMMER SOUP: Add broth. Bring to boil, then reduce heat to medium-low and simmer soup for about 20 minutes or until vegetables are soft. Stir in spinach and cook for 1 minute until wilted.
- FINISH AND SERVE: Using an immersion blender (or blender), puree the soup to the level of smoothness you prefer. (I like to leave some small pieces in the soup for texture, but it's up to you). Taste and adjust seasonings. If too thick, add a bit more broth or some cream. Ladle into bowls and, if desired, garnish with grated Parmesan cheese, croutons or bread toasted with Parmesan cheese on top.
Notes
- Shortcuts:
- Chop vegetables in food processor - this will reduce chopping time and cook time.
- Buy pre-washed baby spinach.
- Buy pre-cut and peeled sweet potatoes
- Use frozen garlic cubes or jarred minced garlic.
- 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 purée 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 spice mixture, the cumin, chili pepper and curry powder are a good start. Add a little bit of fresh ginger, ground coriander and/or garam masala if you like.
- Instant Pot version (pressure cooker): Press Sauté function. Heat oil and add onions - sauté for a few minutes. Add rest of veggies, all seasonings and then broth. Press Cancel. Secure lid and turn knob to Sealing. Set pressure to High for 12 minutes. Soup will take about 10 minutes to come to pressure - then countdown will start. When done (it will beep), do a natural release letting button drop on its own. Use a hand blender or immersion stick to purée soup and add a bit of cream for a creamy texture (optional).
- Make Ahead: Keeps well in the fridge for up to 5 days or frozen for 3 months in a freezer-safe container.
Calories: 124kcal | Carbohydrates: 17g | Protein: 4g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 1321mg | Potassium: 417mg | Fiber: 3g | Sugar: 6g | Vitamin A: 11581IU | Vitamin C: 41mg | Calcium: 119mg | Iron: 2mg