Recipe: Vegan Zesty Carrot & Sweet Potato Coconut Soup

A silky smooth sweet potato and carrot soup, with zesty lemon and warming ginger and chilli

Although the days are getting longer, it is still rather cold and warming food is still on the menu.

Soup is a favourite in the Fuss Free household, and although it is one of the easiest things to make, I find it is also one of the hardest dishes to make really delicious.  All too often there is the temptation to have a fridge forage and throw everything in and produce a bowl of  “fridge bottomy” mediocre soup – with nothing really wrong with it, but lacking any focus, shine or spark.

This soup worked well, zingy and bright with a silky texture from the sweet potato.  Beware of too much chilli, its heat grows with cooking and I know too well it is an ingredient that is all too easy to over do. This plant based soup is vegan and thus suitable for those with dairy allergies.

In the recipe you can either use tinned coconut milk or a few spoons of powdered coconut cream.  I usually use the powdered cream; buy from an Asian supermarket.  It is far cheaper, takes up less space than tins, and you can use exactly the amount you need.  If you are dairy free read the label carefully, many brands (inexplicably) contain whey or other milk proteins.

5 from 3 votes

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Recipe: Vegan Zesty Carrot & Sweet Potato Coconut Soup

Prep Time

10 mins

Cook Time

25 mins

Total Time

25 mins

 

A silky smooth sweet potato and carrot soup, with zesty lemon and warming ginger and chilli

Course: Soup

Cuisine: Vegan

Servings: 4 servings

Calories: 143 kcal

Author: Helen Best-Shaw

Ingredients

• 1 tsp vegetable oil
• 1 small onion peeled & roughly chopped
• 3 carrots about 300g, peeled and cut into chunks
• 1 medium sweet potato about 200g, peeled and cut into chunks
• ½ red chilli deseeded
• 1 cm grated ginger root or 1tsp preserved grated ginger
• 500 ml vegetable stock (2 cups)
• ½ lemon juice and zest
• ½ tin light coconut milk or 2 tbs powdered and 200ml water
• Salt & pepper to taste

Instructions

1. Heat the oil in a medium saucepan and fry the onion for a few minutes until softened. Add the carrots, sweet potato, chilli and ginger and cook for another minute.
2. Add stock, lemon and coconut milk, turn the heat down and all to simmer for about 20 minutes until the vegetables are softened.
3. Blend until silky smooth and serve piping hot garnished with coriander and chilli flake.

Recipe Notes

To make this more substantial add a handful of red lentils and some extra stock.

Nutrition Facts

Recipe: Vegan Zesty Carrot & Sweet Potato Coconut Soup

Amount Per Serving

Calories 143 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 4g 20%

Cholesterol 0mg 0%

Sodium 622mg 26%

Potassium 470mg 13%

Total Carbohydrates 23g 8%

Dietary Fiber 4g 16%

Sugars 8g

Protein 1g 2%

Vitamin A 398.9%

Vitamin C 26.9%

Calcium 4.7%

Iron 3.7%

* Percent Daily Values are based on a 2000 calorie diet.

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