Penn Herb Wellness Guide
Sweet Potato-Carrot Soup
Roasting brings out the sweetness in the potatoes and carrots, enhancing the flavor of the thick puree. Each garnish adds a different personality.
Ingredients
- 1 Tbs canola oil
- 1 1/4 lbs Beauregard, Garnet, or Jewel yam, cut in 2 inch pieces
- 1 large carrot, cut in 1 inch pieces
- 1 Fuji apple, peeled, cored, and cut into 8 pieces
- 1 Tbs unsalted butter or canola oil
- 1 shallot, chopped
- 3 cups fat-free, reduced-sodium chicken broth
- salt and freshly ground black pepper
- Garnish with 1 Tbls per serving from among: cranberries
- sauted sliced mushrooms
- flaked hot smoked salmon
Directions
- Preheat the oven to 400F. Rub the oil over the yam, carrot, and apple to coat them. Spread them in 1 layer on a baking sheet and roast for 30 minutes. When cool enough to handle, lift the peels off the sweet potato pieces.
- Heat the butter in a large, heavy saucepan over medium-high heat. Saut the shallot until soft, 5 minutes. Add the roasted vegetables, apple, and broth. When the liquid boils, reduce the heat, cover, and simmer until the carrot is soft, 20 minutes.
- Puree the soup in a blender. Season it to taste with salt and pepper. Ladle into 4 deep soup bowls, garnish as preferred, and serve.
- Garnish suggestions:Cranberries: Homemade or canned chunky relish adds tangy contrast
- Sauted sliced mushrooms: Bring out the root vegetables' earthy flavor
- Flaked hot smoked salmon: Also called kippered salmon, it adds richness
Copyright 2005 by Dana Jacobi
Nutrition Note: Nutrition Facts calculated using canola oil rather than unsalted butter.
Nutrition Facts
Calories 383
Calories from Fat 75 (20%)
(13%)Total Fat 9g
(5%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
(0%)Cholesterol 0mg
(4%)Sodium 87mg
(60%)Potassium 2100mg
Total Carbohydrate 72g
(41%)Dietary Fiber 10g
Sugars 5g
Sugar Alcohols 0g
(15%)Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2025 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.