Published:
Aug 26th 2023
by 
Last updated: Jul 6th 2025
Creamy, comforting, and full of flavor, this Potato Carrot Soup is a warm hug in a bowl. Sweet potatoes, carrots, and shallots are roasted with brown sugar and thyme for a rich caramelized flavor, then blended with coconut milk and spices for a silky, dairy-free soup. Perfect for cool nights or anytime you want a cozy, vegan-friendly meal with minimal effort. The only thing you need to go with this Carrot Potato Soup is some Vegan Garlic Bread.
Pro Tip - It’s vegan, gluten-free, diabetic-friendly, and low-cholesterol
- Naturally sweetened with brown sugar and roasted vegetables
- Smooth, flavorful, and satisfying with just 240 calories per serving
- Simple ingredients and easy prep make it perfect for weeknight dinners
- Roasting enhances sweetness—don’t skip this step
- Use a high-speed blender for an ultra-smooth finish
- Top with toasted pepitas for a satisfying crunch and boost of protein
- Pair with Vegan Garlic Bread or Gluten-Free Crackers
- Add a swirl of coconut cream or chili oil for a visual and flavor boost
- Serve with a light salad for a nourishing lunch
- Use butternut squash instead of sweet potato for a lighter soup
- Swap coconut milk for oat or almond milk if preferred
- Add spice with a pinch of cayenne or curry powder for extra depth
- Short-Term: Store in an airtight container in the fridge for up to 4 days
- Freeze: Freeze in single portions for up to 2 months
- Reheat: Warm gently on the stove or in the microwave, adding a splash of broth if needed
- Sweet Potatoes, Carrots, Shallots – Naturally sweet and fiber-rich
- Olive Oil & Brown Sugar – For caramelized depth and richness
- Dried Thyme – Brings a savory herbaceous note
- Garlic Powder & Ground Ginger – Add warmth and spice
- Low-Sodium Vegetable Broth – Keeps the soup light and plant-based
- Sea Salt & Black Pepper – Essential for balance
- Coconut Milk – Adds creaminess without dairy
- Toasted Pepitas – Crunchy topping that complements the creamy texture
Do carrots and potatoes cook at the same time?
Depending on their size, the potatoes may take a little longer to cook than the carrots.
Is it better to boil or roast carrots?
Roasted carrots taste much better than boiled carrots. Roasting the carrots intensifies their natural sweetness, giving the carrots a rich, sweet flavor.
How many carbs are in homemade potato carrot soup?
There are 26 grams of carbs in each serving of homemade potato carrot soup.
How many calories are in a bowl of potato carrot soup?
Each serving of potato carrot soup contains 240 calories.
Is this soup freezer-friendly?
Yes! Freeze in airtight containers and thaw overnight before reheating.
Can I use white potatoes instead of sweet potatoes?
Yes, but the flavor will be more neutral and less sweet.
What can I use instead of coconut milk?
Oat milk, almond milk, or cashew cream all work well.
How to Make Potato Carrot Soup
Preheat oven to 400°F. Place peeled and chopped sweet potatoes, carrots, and shallots on a parchment-lined baking sheet.
Whisk together olive oil, brown sugar, and thyme, then pour over the vegetables and toss to coat. Roast for 30–40 minutes until tender and slightly caramelized.
Let the roasted vegetables cool slightly. Transfer to a blender with garlic powder, ginger, vegetable broth, coconut milk, sea salt, and black pepper. Blend until smooth and creamy.
Pour into a pot and heat over medium-high for 3 minutes until hot. Divide among 4 bowls, top with toasted pepitas, and serve warm.
Time & Serves
Ingredients
2 medium Sweet Potatoes, peeled, cut into quarters
3 Shallots
2 medium Carrots, cut into 2-inch rounds
2 tablespoons Olive Oil
1/4 teaspoon Dried Thyme
2 tablespoons Brown Sugar
1 teaspoon Garlic Powder
1 teaspoon Ground Ginger
2 cups Low-Sodium Vegetable Broth
1/4 teaspoon Black Pepper
1/2 teaspoon Sea Salt
1 cup Coconut Milk
1/2 cup Toasted Pepitas
Instructions
Preheat oven to 400 °F.
Place the sweet potatoes, shallots, and carrots onto a parchment paper-lined baking sheet.
Whisk the olive oil, thyme, and brown sugar in a small bowl, then pour it over the vegetables and toss to coat the vegetables in the olive oil mixture.
Spread the vegetables into an even layer and roast them for 30–40 minutes until the sweet potatoes are tender.
Remove the roasted vegetables from the oven and let them cool slightly.
Place the roasted vegetables into a blender along with the garlic powder, ginger, vegetable broth, black pepper, sea salt, and coconut milk, and blend until smooth.
Place the potato carrot soup into a large pot and heat it over medium-high heat for 3 minutes until it is hot.
Divide the potato carrot soup between 4 soup bowls and top with the toasted pepitas.
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