A carrot and sweet potato soup is such a cosy and autumnal meal, with healthy, easily sourced ingredients- and only takes 20 mins… what’s not to love?! In a single meal, you’re getting in 4 out of your 5-a-day. This nutrient rich meal is one of my favourite recipes to cook for my family, and I feel like it’s even more delicious when it’s cold outside.
I love this soup because it is so quick and easy. It has a great balance of sweet and salty, with a slight acidic kick from the tomato. The vibrant colour gets me so excited to tuck in, and I seriously can’t get enough of it (I’m talking second and third servings)! I honestly love this recipe, as I find that I always have all of the ingredients in my house already. This soup if one of my go-to recipes since it is so delicious, comforting and balanced.
I encourage you to serve the soup with fresh herbs like parsley or coriander to brighten up the flavour. Better yet, you could also add a slice of gluten free toast or gluten free croutons to add a nice crunchy element! But in all honesty, I don’t feel like the soup needs any extra elements. A recent new addition I have been making to this soup is the addition of my low FODMAP veggie bouillon cubes. These cubes have been an absolute life saver as someone who is on a strict low FODMAP diet, as I haven’t found any stock cubes on the market without onion or garlic!
Other seasonings you could try:
- Mixed dried herbs
- Smoked or normal paprika
- Chilli powder (if this doesn’t upset your IBS)
- Nutmeg and cinnamon (pairs well with the sweet potato)
- Ginger
- Low FODMAP veggie bouillon cubes
So here you can see that I use a hand blender to blend up my vegetables. But feel free to toss the boiled veggies into a food processor, nutri bullet or other blender of sorts, I’m sure it would get you a similar final result. I would recommend keeping the water content of the soup low, because you can always add more water when blending to make the soup more fluid. However, you cannot take water out once you have blended up all the ingredients, and I think that this soup is best when it has a slightly thicker consistency.
I honestly don’t think you would notice that this carrot and sweet potato soup is low FODMAP. My family couldn’t tell when I made it for them for the first time! As a fun test, you should see if those around you could tell that all the ingredients are low FODMAP- and you’ll have to let me know how it goes!
Ingredients: (serves as 2 starters or 1 main meal)
- 1 medium sweet potato
- 1 small white potato
- 3 medium carrots
- 1 tomato
- 1 tsp maple syrup or brown sugar
- Salt
- Pepper
Method:
Step 1: peel, chop and boil the veggies. Ensure the water covers almost all the veggies.
Tip: leave around 2cm of uncovered veggies at the top to have a thicker soup.
Step 2: blend the boiled veggies. I use a hand blender as it gives me more control.
Step 3: add the seasonings here and briefly blend again.
Step 4: put the pot back on the stove and bring to a very light simmer- make sure to put a lid on as the soup may spit!!
Serve when piping hot for the best, freshest flavour.
This soup will last 3-4 days in the fridge in an airtight container. To reheat, heat gently on the stove or put in the microwave for a couple minutes until piping hot.
I look forward to you trying out this carrot and sweet potato soup recipe. It’s definitely an autumn favourite of mine! If you make this soup, please send me some pictures over to my Instagram page TheLazyLowFODMAP, I would love to see them!
