Saturday, February 18, 2012

Soup’s on! - Carrot Sweet Potato Coconut Cream Soup

My preference is gingered carrot juice over carrots.  There is something nice about getting all of the flavor at once instead of chewing all of those carrots only to not get much flavor.

A better name for this soup would be Carrot Sweet Potato Mirage Soup, because there is a subtle hint of all of the flavors.  It as a slight spicy hint of carrots, sweet potatoes and coconut. There is an even less hint of the onions. It is a simple smooth soup for those days when you haven’t eaten, not hungry but need to eat…
To savor the flavors, eat this soup slowly, sort of like a fine wine…

Carrot Sweet Potato Coconut Cream Soup - with a Hint of Spice

 Spicy Carrot Sweet Potato Coconut Cream Soup - served 3


1 Tbsp olive oil (EVOO)
1 large sweet onion, shredded
1 16 oz bag peeled baby carrots, sliced thin or chopped
1 1/2 cups sweet potatoes, peeled, shredded
1 Tbsp ginger (squeeze tube)
1 tbsp lemon grass (squeeze tube)
1/2 tsp Cumin, Ground
1/4 tsp Red pepper flakes (not cayenne)
1/2 tsp turmeric, ground
1/4 tsp sage, ground
1/4 tsp white pepper
1 tsp Coconut Manna
1  low-sodium vegetable cube (Edward's & Sons)
1 14 ounce can  light coconut milk (Trader Joe's)
1 1/2 cups water (as needed), heat before adding to soup

Topping (optional):
4 tbsp unsweetened flaked coconut (1 tbsp each serving)


Heat oil in large iron skillet on medium heat. Add all ingredients except Coconut Manna, water and coconut milk.  Cook on medium, stirring occasionally until carrots are tender.

Spicy Carrot Sweet Potato Coconut Cream Soup - onions n carrots - 2

The onions and carrots were cooked about 5 minutes before adding the sweet potatoes.

Spicy Carrot Sweet Potato Coconut Cream Soup - onions n carrots - added s potatoes

Scrape into a food processor bowl, add Coconut Manna and allow cooling about 5 minutes, then purée until smooth. Scrape the purée into a small slow cooker.

Of course, I grabbed the large crock pot first!

 Spicy Carrot Sweet Potato Coconut Cream Soup - food processor

Whisk in coconut milk and as much water as needed to get to desired consistency. Allow to heat about 2 hours on low or high about 45 minutes

Spicy Carrot Sweet Potato Coconut Cream Soup - ready to heat

Serve hot.  Optionally drop a tablespoon of unsweetened coconut flakes over  top of bowl.

 Spicy Carrot Sweet Potato Coconut Cream Soup - served 2

Servings: 4

Nutrition Facts
Nutrition (per serving): 264 calories, 13.8g total fat, 2.5g monounsaturated fat, <1g polyunsaturated fat, 8.6g saturated fat, 0mg cholesterol, 33.9g carbohydrates, 8.1g fiber, 25.8g net carbohydrates, 12.5g sugar, <1mg stigmasterol, 8.4g starch, 2g fructose, 0g galactose, 2.4g glucose, 5.1g sucrose, 0g maltose, 232.1mg sodium, 565.2mg potassium, 3.1g protein, 70.3mg calcium, 25079.2IU vitamin a, <1mg vitamin b6, 0mcg vitamin b12, 7mg vitamin c, 0IU vitamin d, <1mg vitamin e, 14.1mcg vitamin k, 1.9mg iron, <1g lysine, 0mcg lycopene, 20.8mg phytosterols, 1.6mcg selenium, <1mg thiamin, <1mg zinc, 0mg caffeine.

One of the reasons I prefer TJ’s lite coconut milk, is the lack of lots of added ingredients.

© 2012

1 comment:

  1. Excellent recipe :D Just tried making this and it turned out wonderfully. I used leeks instead of the sweet onion to give it an even more interesting flavor. I'd make this again!