Curried Carrot, Sweet Potato, and Ginger Soup

carrot-sweet-potato-soup RecipeRita Maas


  • 2 teaspoons canola oil
  • 1/2 cup chopped shallots
  • 3 cups (1/2-inch) cubed peeled sweet potato
  • 1 1/2 cups (1/4-inch) sliced peeled carrots
  • 1 tablespoon grated ginger
  • 2 teaspoons curry powder
  • 3 cups fat-free, less-sodium chicken broth
  • 1/2 teaspoon salt


Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.


    This soup gets its wonderfully creamy texture from purèed carrots and sweet potatoes rather than cream, a dairy product Willett discourages due to its high saturated-fat content.

  • Yield: serves 5 (serving size: 1 1/4 cups)

Nutritional Information

Calories per serving:144
Calories from fat:14%
Fat per serving:2.3g
Saturated fat per serving:0.2g
Monounsaturated fat per serving:1.1g
Polyunsaturated fat per serving:0.7g
Protein per serving:4.1g
Carbohydrates per serving:27.3g
Fiber per serving:3.9g
Cholesterol per serving:0.0mg
Iron per serving:1.1mg
Sodium per serving:531mg
Calcium per serving:38mg

Good to Know

Don't worry about saturated fat or cholesterol with this creamy soup. Carrots and sweet potatoes are rich in vitamin A and beta-carotene, which promotes healthy vision. Add whole grain crackers for fiber and dipping.


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