Monday, November 18, 2013

sweet potato-coconut-carrot soup = MIND BLOWING

REALLY. this is mind blowing. probably because there's coconut oil & coconut cream in it and it just gives it this unexpected twist. normally, i'm just in to my usual soup..tomato is my jam.
but jospehine expanded my horizons! it's a hearty soup actually, and souper nutritious. did you see how i changed the word super?! ha. it's too early for me to be writing. i start to get nerdy.
and drumroll: here's jojo

  1. This recipe is actually both dairy-free and gluten-free.

Roasted Carrot and Sweet Potato Soup

Before I developed this particular soup recipe, I was never pleased with any soup that had lots of carrots in it. It always tasted too watery and lacked depth. It was so bad that adding heavy cream didn’t make it “creamy”. I knew I had to do something different. I was on a mission.

The water content in carrots is 87%. When I cooked bunches of carrot chunks in the soup pot, not only did the water that was released from the carrots automatically weaken the soup base, the carrots themselves also became bland through out the boiling process. I am such a big believer in roasting vegetables, especially root vegetables. Roasting helps evaporate the water and intensifies the natural sugars and flavors. Carrots are one of the best candidates for roasting.

There was another task I had to accomplish. Since carrots contained so much water, I needed to find another ingredient that would make the soup “creamy” other than adding lots of heavy cream to the soup. What is the ingredient that would help thicken the soup as well as complementing the flavor of the carrots? It took enough experimenting before I came up with the idea... sweet potatoes! Cooked sweet potatoes are naturally sweet and creamy. As a finishing touch, I added some coconut cream. Coconut + carrot is just a happy marriage. Instead of the predictable dairy taste in lots of typical pureed soup, coconut cream adds richness and sweetness in this particular soup. More importantly, it adds depth and character. When you have a spoonful of this soup, you will be left with an unexpected rich and exotic, but subtle coconut taste in your palate. Simple satisfaction.


1 1/2 lbs carrots, peeled, cut into 1/2-inch diameter, 2-inch long pieces (about 4 cups)
2 tablespoon neutral oil (such as grape seed oil, canola oil)
½ teaspoon salt
½ teaspoon ground turmeric

(have you ever seen turmeric whole?)

1 teaspoon brown sugar

3 tablespoons coconut oil (or neutral oil, such as grape seed oil, canola oil)
1 medium onion, roughly chopped
1 1/2 lbs sweet potatoes, peeled, roughly cut into ¾ inch chunks (about 4 cups)
1-inch ginger, minced
4 cloves garlic, minced
6 cups chicken stock, homemade or store-bought
¼ cup chopped fresh sage leaves (or 1 teaspoon dried sage)
¼ cup coconut cream
1 cup water (optional)
Salt and pepper, to taste


2 links mild Italian sausage, casing removed, cooked and crumbled
½ cup thinly sliced green onions or chives

  1. Adjust an oven rack to the middle position and preheat the oven to 425 degrees. Line a large rimmed baking sheet with aluminum foil. In a large bowl, combine the carrots with the oil, ½ teaspoon salt, the turmeric, and brown sugar; toss to coat. Transfer the carrots to the prepared baking sheet and spread in a single layer.

Roast the carrots for about 35-40 minutes, stirring half way, until well-browned and tender.  Transfer to a bowl, set aside.
  1. In a large stockpot, heat the coconut oil over medium-high heat. Add the onion, sweet potatoes, ginger, and garlic, season with salt and pepper. Stir and cook until vegetables softened and caramelized, about 10 minutes. Add the chicken stock and fresh sage leaves. Simmer until vegetables are very tender, about 15 to 18 minutes. 

    Add the roasted carrots and coconut cream. Puree in a standard blender or with a hand held immersion blender until smooth. Add water to adjust the consistency if desired. Season with salt and pepper to taste.

  2. Garnish with some sausage and green onions.

Cook’s Note:
While the soup is simmering, you should prepare the garnish/toppings. The slightly spicy flavor from the sausage and the sharpness from the green onion add such contrasting flavors to the sweetness of the soup. Trust me, you will be glad you did!


  1. Yuuuu-hummm-eeee! I saw your post when I was at the grocery store just now, got the ingredients I needed and will be making this TODAY!! I've been looking for healthier (yet filling) options, especially for lunches, and pairing this with a salad and some hummus + veggies will be perfect to keep me satisfied all week. Thanks for sharing!

    Lisa Frank :)

    1. yes. you will love this. and you will have your vitamin A for the month.

  2. I think I just found a new recipe for the veggie lesson in my nutrition and wellness class. Thanks!


leave a message after the beep.