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Over head shot of sweet potato and carrot soup in a white bowl with chilli oil
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Carrot Soup

A warming five spice sweet potato and carrot soup recipe.
Course Main Course
Cuisine American, Western
Prep Time 5 minutes
Cook Time 22 minutes
Total Time 27 minutes
Servings 4
Calories 164kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 cup (150g) onions
  • 1 tablespoon minced ginger
  • 2 garlic cloves minced
  • 1 ½ teaspoons Chinese Five spice
  • 2 cups (400 g) sweet potato, peeled and cubed
  • 3 cups (500g) carrots, peeled and cut
  • 4 cups (1L) vegetable stock
  • Chilli flakes to taste
  • Salt
  • Ground black pepper

Instructions

  • Heat olive oil in a pot and fry the onions for about 6 minutes till soft.
  • Add in the ginger, garlic, Chinese five spice, carrots and sweet potato and stir for 2 minutes until flavours develop.
  • Add in the stock, chilli, salt and pepper and bring to a boil.
  • Reduce the heat and simmer for about 10 minutes until the sweet potato and carrots are soft.
  • Switch off heat, allow the soup to cool and then puree with hand blender before adjusting the seasoning.
  • Warm soup thoroughly and garnish before serving.

Notes

    • Take your time when sautéing the onions. Cooking them slowly over medium heat for about 6 minutes allows them to release their natural sweetness, enhancing the overall flavor of the soup.
    • Add ginger, garlic, and Chinese Five Spice after the onions have softened. This allows the spices to bloom in the residual heat, creating a depth of flavor.
    • Ensure uniform cutting of sweet potatoes and carrots for even cooking. This helps all the vegetables become tender simultaneously for even cooking.
    • Choose a good-quality vegetable stock or broth to enhance the overall taste of the soup. If using store-bought, consider low-sodium options to have better control over the salt content.
    • Start with a modest amount of chili flakes and adjust according to your spice preference.
    • When pureeing the soup, aim for a smooth and creamy consistency. Be cautious with hot liquids in a blender; allow the soup to cool slightly, or use an immersion blender directly in the pot.
    • Taste the soup after blending and adjust the seasoning accordingly.
    • There are XX Blue Plan SmartPoints in one serving of this.

Nutrition

Calories: 164kcal | Carbohydrates: 31g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1045mg | Potassium: 625mg | Fiber: 6g | Sugar: 11g | Vitamin A: 25978IU | Vitamin C: 11mg | Calcium: 74mg | Iron: 1mg