Thick, velvety, healthy and warming – just a few ways to describe this Peanut Carrot & Sweet Potato Soup! | Gluten Free + Vegan + Grain Free + Paleo Option
How can it possibly be Monday already?
I feel like Mike & just got back from AZ yesterday, but I swear these past few days blended into one long day and now here we are.
That being said I’m a little relieved to know that it’s Monday. Aside from sharing our best tips for gluten free air travel yesterday I’ve been letting myself take a minute to get myself back in order before rushing back into daily work. It feels weird not working on a million and ones things at a time. Honestly it makes me a little panicky when I feel like I should be doing something productive, but I don’t.
As much fun as we had last month soaking up some sun in the Southwest I’m pretty excited to pull my hair up and get back to doing what I love: creating and sharing new recipes.
First up: this Peanut Carrot & Sweet Potato Soup
So silky. So warming. So. Damn. Good.
How to Make: Peanut Carrot & Sweet Potato Soup
For as powerful as this soup is it’s dead easy to make. All you need is about 30ish minutes and less than 10 ingredients to sort this baby out.
First, start out as always by warming your coconut oil in a large, heavy bottomed soup pot. Once warm/melted add your chopped onions and sauté a few minutes to soften. Next up you’ll need to add the garlic along with your simple spice mix of garam masala and turmeric. Stir another minute longer to mix it all up until the garlic and spice are fragrant.
Add the chopped carrots and sweet potato, cover with vegetable stock and then let your mixture simmer along on the stove top, doing it’s thing for about 15-20 minutes or until your root veggies are fork tender. Stir in the peanut butter until melted and mixed in and then remove from the stove top to blend it all up until silky smooth. Enjoy it as is or garnish for a little extra flair. Sprinkle with fresh herbs (basil or cilantro), top with a drizzle of coconut cream or maybe even a squeeze of lime and a pinch of red chili flakes. I can personally vouch that any/all of these are always a good idea.
This soup is naturally gluten free + vegan. If you’re interested in making this paleo/Whole30 friendly you can easily do so by using natural almond butter instead of peanut butter and you’re all set.
Enjoy it as is or garnish for a little extra flair. Sprinkle with fresh herbs (basil or cilantro), top with a drizzle of coconut cream or maybe even a squeeze of lime and a pinch of red chili flakes. I can personally vouch that any/all of these are always a good idea.
Whichever way you enjoy it – I hope you enjoy!
More silky soups you might enjoy:
- Broccoli Potato Soup
- Broccoli Leek Soup (paleo + vegan)
- Carrot Tomato Soup (paleo + Low FODMAP)
- Instant Pot Tomato Soup (paleo + vegan)
- Roasted Tomato Soup (paleo + vegan)
- Arabic Lentil Soup
- Leek and Sweet Potato Soup (paleo + vegan)
- Curried Butternut Squash Soup (paleo + vegan)
Peanut Carrot & Sweet Potato Soup
Thick, velvety, healthy and warming - just a few ways to describe this Peanut Carrot & Sweet Potato Soup! | Gluten Free + Vegan + Grain Free
Ingredients
- 1 tablespoon coconut oil
- 1 medium | about 1 cup onion, chopped
- 3 cloves | about 1 heaped tablespoon garlic, minced
- 1 tablespoon garam masala
- 1 teaspoon turmeric powder
- 1 pound | about 500 grams sweet potatoes, peeled and chopped
- 3 medium carrots, chopped
- 4 cups | 1 litre vegetable stock
- 1 tablespoon natural peanut butter (no sugar added)
Instructions
- In a large cooking pot, melt the coconut oil on a medium heat. When the oil is hot, add the onion. Sautée for about five minutes to soften. Add the chopped garlic, garam masala & turmeric. Sautée for another minute until garlic is fragrant.
- Add chopped sweet potato & carrots. Stir ingredients together to coat. Add the stock. Bring to a boil, then reduce heat down to simmer. Cover and let simmer for 20 minutes, or until potatoes + carrots are fork tender. Stir in the peanut butter until melted.
- Remove the pot from the heat. Use an immersion blender to process until smooth. Season with salt and pepper to taste.
- If you don't own an immersion blender you can can blend up the soup in batches using a blender. Just make sure to be careful when removing the blender lid and open away from your body.
Notes
Optional toppings: chopped peanuts, fresh basil, cilantro/corriander, squeeze of lime, red chili flakes, and/ or coconut cream for drizzling on top.
You can sub out the peanut butter for almond butter if you're interested in making this paleo/whole30 friendly
Alyssa says
Hi there! I can only have this 1/4 cup at a time pureed and strained post-bariatric surgery, and I love it! However, I’m having difficulty converting this to my fitness pal because I don’t know what “serving size: G” means. Thank you!
Sarah Nevins says
Hi Alyssa|! I’m so glad you’ve been able to enjoy this 🙂
Sorry about the confusion! That was supposed to say the amount per serving in grams, but the amount got deleted somehow! I’ve looked through my old notes trying to double check and I think it was supposed to say each serving (if you divide the soup into 6 portions) is about 300 grams per serving. I think that came out to a little over 1 cup per 300 grams.
I hope that helps!
Alicia says
An amazing soup, that’s why I’ve written on the printed recipe’make again’. Delicious.
Sarah Nevins says
Thanks Alicia! That makes me so happy to hear 🙂
AJ says
How could I modify this to be low fodmap?
Sarah Nevins says
Hi AJ!
A couple of things you could try: Instead of an onion you could use the green part of a leek. You’ll need to sauté and simmer the soup for longer to soften the leek leaves fully. You can also use garlic infused olive oil in place of the coconut oil & garlic cloves to get that garlic flavor. Then finally you would just need to make sure that you’re using a low fodmap vegetable or chicken stock.
One thing to keep in mind though – sweet potatoes are low fodmap in lowish amounts. Your tolerance might vary, but you may need to keep in mind how much you’re eating at a time. You could try adding more carrots and less sweet potatoes so long as you keep in mind that it will also change the flavor of the soup a bit. Hope that helps!