Roasted Sweet Potato & Carrot Soup


Yields: about 8-10 cups Prep Time: 15 minutes Total Time: 1.5 hours

This is a great soup for a quick dinner with high nutrition. Sweet potatoes and carrots are an excellent source of beta carotene, which converts to vitamin A in the body – great for the skin and immune system. A hint of honey adds sweetness to round out the natural sugars from roasting the vegetables. A bonus is this soup can double as a puree for babies and young toddlers (see note in recipe regarding honey). Serve with a grilled cheese, and there you have a dinner for the whole family in one!


4 c. sweet potatoes, diced

2 medium carrots, diced

1/2 c. sweet (yellow) onion, diced

1/4 c. apple, diced

1 T. olive oil

1/2 t. thyme

1 t. salt

2 T. butter*

1 T. honey (can substitute maple syrup if feeding to infants under 1 year of age)

4 c. chicken or vegetable stock (homemade makes the soup very flavorful)


1. Preheat oven to 375 degrees.

2. Place diced sweet potatoes and carrots, on a silicone or parchment paper lined baking pan. Toss vegetables in 1/2 T. olive oil, 1/2 t. thyme and 1/2 t. salt. Roast at 375 degrees for 25 minutes.

3. Remove pan from oven, and add diced onion and diced apple. Toss with another 1/2 T. olive oil and 1/2 t. salt. Place pan back in oven and roast for another 20 minutes.

4. Remove pan from oven, and place all ingredients in a pot on the stove. Add 2 T. butter and 32 oz. (4 cups) of chicken or vegetable stock, and simmer on low to medium heat for about 10 minutes.

5. Pour ingredients from pot in a food processor or high speed blender. Add 1 T. honey and blend until smooth. (May need to do in two batches for smaller appliances). Once pureed, pour back into pot on stove.

6. *Serve with parmesan cheese on top, if desired. Otherwise, recipe is dairy free if oil is substituted for butter. Salt and pepper to taste.

This is a fabulous recipe for hectic days, especially in the colder months. It is quicker to prepare than most recipes, and I feel pretty decent about the nutritional content. My kiddos enjoy anything they can dip, so sandwiches work pretty well as an accompaniment. Although, the youngest prefers simply dipping her fingers… As I’ve mentioned before, I am not a big fan of hiding veggies in food, yet instead focusing on how to make a food more nutritionally dense. And sometimes, you just have to do what you have to do so your pickiest eater actually gets some good food into their little body! My kids rotate on who takes the trophy for pickiest eater. Lately, the winner of this title, has all of the sudden decided to refuse most vegetables in raw form. So, aside from smoothies, soups are a great ‘go to’ food. Plus, the kids get some autonomy when adding any desired toppings. They can choose from shredded cheese to roasted (and salted) seeds to toasted tortilla strings. Believe it or not, the old adage is true – when kids get to have a hand in preparing the food, they tend to be more eager to eat it.

#dairyfree #soup #nutfree #sweetpotato #carrot #recipe #soupssaladsandsides

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