Creamy Thai Carrot Sweet Potato Soup
This creamy, Thai-spiced carrot and sweet potato soup will warm you up on cold days. It's filling and full of nutritious ingredients.
Updated by Kathryne Taylor on August 10, 2024
Is it too soon for soup? When I had a full-blown cold last week, soup sounded like just the ticket. I flipped through Angela’s new cookbook, Oh She Glows Every Day, and landed on this creamy, plant-based soup bursting with vitamin A and other goodness.
Carrots, sweet potato, and warming Thai curry blended with an unexpected ingredient—almond butter—made it a sweet and spicy, rich soup. I wish it could say it cured me for good (if only soup could), but it definitely made me feel better that evening. And the next morning, when I heated up leftovers for breakfast. Thank you, Angela!
Fans of Angela’s first book, The Oh She Glows Cookbook, will find tons of new favorites in her new one. Fun vegan breakfasts, smoothies, salads and soups, hearty plant-based dinners—this book has it all, with beautiful, bright and light photos by the lovely Ashley of Edible Perspective.
Blogging has a lot of perks, and meeting wonderful people through the blog is the best one. I’m so glad to have gotten to know Angela and Ashley over the years. I emailed Angela for cookbook advice a couple of years ago, and I’m so thankful for her generous advice and support. She’s a really hardworking lady, and I know that every recipe in this book has been tested over and over again to make sure it works. I hope you’ll get a chance to pick up her new book soon.
Watch How to Make Creamy Thai Carrot Sweet Potato Soup
Creamy Thai Carrot Sweet Potato Soup
This nutritious, Thai-spiced carrot and sweet potato soup will warm you right up! The tamari almonds are a nice, crunchy touch. Be sure to season this soup with enough salt and lime juice so the flavors really sing. Recipe yields about 8 cups soup (4 servings).
Ingredients
Soup
- 1 tablespoon coconut oil
- 2 cups chopped yellow (sweet) onion
- 2 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 2 tablespoons red curry paste
- 4 cups low-sodium vegetable broth, plus more if needed
- ¼ cup raw almond butter or peanut butter
- 3 cups diced peeled carrots
- 3 cups diced peeled sweet potatoes
- ½ teaspoon fine-grain sea salt, plus more to taste
- Freshly ground black pepper
- Up to ¼ teaspoon cayenne pepper (optional, if you like spice)
Toppings
- Minced fresh cilantro
- Fresh lime juice
- Roasted tamari almonds (optional, see below)
Roasted tamari almonds
- ½ cup raw almonds, finely chopped
- 1 tablespoon plus 1 teaspoon low-sodium tamari or coconut aminos
Instructions
- To make the soup: In a large pot, melt the coconut oil over medium heat. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent.
- Stir in the curry paste. In a small bowl, whisk together some of the broth with the almond butter until smooth. Add the mixture to the pot, along with the carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined.
- Bring the soup to a low boil over medium-high heat and then reduce the heat to medium-low. Cover and simmer for 15 to 20 minutes, until the potatoes and carrots are fork-tender.
- Ladle the soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam escaping from the lid, blend on low and slowly increase the speed until the soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.)
- Taste, and season with salt and black pepper. If you’d like more spice, add a pinch or full ¼ teaspoon cayenne pepper, and blend again. Transfer the soup back to the pot and reheat if necessary. If desired, you can thin the soup out with a bit more broth if it’s too thick for your preference.
- Ladle the soup into bowls and top with minced cilantro, a squeeze of lime juice, and optional tamari almonds. This soup will keep in the fridge for up to a week, and freezes well for 1 to 2 months.
- To make the roasted tamari almonds: Preheat the oven to 325°F (160°C). Line a large baking sheet with parchment paper.
- In a medium bowl, toss the almonds with the tamari until the almond pieces are fully coated. Spread the almonds over the prepared baking sheet in an even layer.
- Roast the almonds for 9 to 12 minutes, until lightly golden. The tamari will have dried up.
- Let cool completely on the pan. The almonds will harden up as they cool. Using a spoon, scrape the almonds off the parchment paper and enjoy! Leftovers can be stored in an airtight container at room temperature for a couple of weeks.
Notes
Recipe minimally adapted, with permission, from Oh She Glows Every Day by arrangement with Avery Books, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2016, Glo Bakery Corporation.
Make it soy free: When making the tamari almonds, use coconut aminos instead of tamari.
Make it gluten free: Verify that your tamari is gluten free (most, but not all, are).
Make it nut free: I haven’t tried making this soup nut-free, but here are some thoughts. First, you’ll have to omit the almond topping. You could also just omit the almond butter, but the soup will be lighter. If you like sunflower butter, you could try that in place of the almond butter. I’ve also had good luck blending soup with ½ cup rinsed and drained cooked white beans (Great Northern or chickpeas) if you want to give that a shot—I haven’t tasted beans in the finished soup.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
Really delicious and easy to make. Added an extra cup of broth and it was perfect. The lime is a must. Can’t believe what a difference it makes. Love the tamari almonds too. Thank you for a great recipe.
This is the first comment I’ve left on a recipe before and it’s very well-deserved. Your recipe made the best soup I’ve ever had! Since I had no curry paste, I used 2.5 tsp of curry powder with some dashes of cayenne pepper. I also used 5 cloves of garlic instead of 2 and 1/3 cup of peanut butter instead of 1/4. Turned out so flavourful! Perfectly sweet and a little bit spicy.
Great soup! Great recipe! This was just what I was looking for and my husband and I loved it! I once had a Thai carrot soup while traveling that I’ve craved which included chopped pear and was topped with pepitas, so that is another yummy little option to add to this spot on recipe. Thanks!
I haven’t made a soup in quite a while and got to use my brand new hand held blender for the first time on this dish! It was seriously delicious. Super easy to make and perfect for a winters night. Definitely recommend and will be making again soon!
I bought the Oh She Glows Every Day cookbook, which has been packed away after a move before I even had a chance to make anything. I had most of the the ingredients on hand, and did remember seeing a similar recipe in it … and I came upon your version tonight (love your site). I must say this was absolutely fabulous. I used PB instead of AB, because that is what I had, and I topped with toasted pumpkin seeds, lime. Incredibly filling and satisfying. I am a foodie and a soup snob, so consider this high praise!
Thought this tasted more like carrot soup and needed more Thai spiciness.
This soup is insanely good!!! Like, my husband actually cant wait for me to make it again! The flavours work so well together and it is surprisingly filling. We had it 2 nights in a row and both times we couldn’t believe how satisfied we were.
I love to hear that! Thank you for sharing, Kristen.
Ive made four recipies from your blog in the last week and every single one has been fantastic. This soup is awesome! My only tweak next time will be to add a little less curry paste. The paste I get is from the asian supermarket and has a lot of spice and salt. This soup got spicy! Next time I’ll try with the almonds. Time to order the book :-)
I have now made this soup….7 times? It’s AMAZING! So creamy, filling, just perfect. It’s also fast and easy, veggie-based, and all the ingredients are cheap. Bookmarked forever
I love it, Olivia! Thank you so much for sharing.
Great recipe– thank you so much! I topped it with extra crispy tofu crumbles and it was perfection.
I had to make quite a few substitutions, I only had green curry paste, red onionsand dried ginger but even so, this was DELICIOUS. Such flavour in a soup. My husband was dubious but the peanut butter was an amazing addition that took it to another level. This was absolutely devoured on a cold Melbourne winter day during Stage 4 lockdown. Thank you! Will definitely make again.
Quite nice. Lovely soft sweet taste. I’d double or perhaps even trippel the ginger, I am pretty fond of ginger.
I used bone broth instead of vegetable stock, it gives a much richer flavor.
This is my favorite soup recipe to make. I’ve made it about 5 times now and every time it’s delicious. I made it last night, even though it’s 90 out, because I couldn’t wait for the colder weather!
This soup blew me away! When you add the lime, the flavors really sing! I will make it again.
Needed a recipe to try out my new combo immersion blender/chopper/whisk, and used all three pieces. This recipe (and the blender) is a keeper! I don’t like highly spiced dishes, but could have added more, so perfect for me.
This soup is SO good! And very forgiving: I doubled the recipe and realized too late that I missed 4 cups veggies (I did 4 cups each of yam/carrot instead of 6 cups each). Although it looked like the texture would still be fine after pureeing, I cooked some red lentils (about 1 cup uncooked) and added them into the soup and it tastes amazing, the texture is great, and it now has bonus protein. I used peanut butter, and didn’t need cayenne as my red curry paste is quite spicy.
Thus soup is amazing. Thank you for a tasty and simple soup that is perfect on a cold day!
I’m excited you loved it, Tricis! Thank you for your review.
the soup works out perfectly every time. works very well with tamari cashews too. thanks!
You’re welcome, Katerina!
This is probably the first time I’ve actually bothered to write a food review, but this soup is quite possibly one of the tastiest I’ve ever had. The flavours just jump out at you, and the lime at the end really completes it.
This recipe is outstanding. An 8 on a 5 pt scale. Thank you
I’m glad you loved it! Thank you for your review, John.
I brought this soup to a potluck. Your going to get a few more people loving your site.
This recipe was so easy and delicious! I came across it looking for vegetarian meals that where whole 30 approved. I love this cause there’s no diary, yet it is super creamy and filling. I ended up using a masala blend instead of the curry paste cause that’s what I had at home. I think the curry paste could be substituted by other mixed of spices if you’re not into the Indian flavors, and it would still be delicious. Thanks!
This soup is lovely! My 11-year old son said “I am not sure if I like these almonds or not but I can’t stop eating them.”
I really enjoy your posts.
Thank you, Lora! I’m delighted you all enjoyed this soup.
Really tasty — thank for the recipe
Delicious, simple, flavorful, and so easy to make!
Hey there! Is the sodium amount on this correct? It seems huge! The soup sounds delicious though.
Hi Jillian! Nutrition Disclaimer gives more insight into what I provide. They are estimates and you can adjust by adding less salt, low sodium broth, etc. I hope this helps!
10/10!! Can’t wait to make this again. There is only a tiny serving left after it was devoured by my family last night.
Great to hear, Emma!
So flavorful and no cream! Don’t skip the toppings adds another dimension!
Thank you for your review, C!
The soup was great another great recipe. Thanks again Karman
Hi Kate, thanks for the recipe! We are a nut-free home, so I omitted the almond topping and substituted the almond butter for homemade sunflower and sesame seed butter (which was unsweetened). This substitution worked well and I would recommend it to others with nut allergies. I also used roughly 4 cups of sweet potatoes and 2 cups of carrots (i.e., one extra cup of sweet potatoes and one less cup of carrots), this was just because my sweet potatoes were quite large. Looking forward to enjoying the leftovers this week. Thanks again for the recipe, have a great rest of your day.
I’m glad you were able to make this work for your family! Thank you for sharing how you made this recipe, Lexie.
This soup is velvety and delicious! I needed to use up carrots and sweet potatoes so this recipe was perfect for that. I pureed some cilantro right into the soup and included a bit of ‘optional’ cayenne pepper. This soup was therapy for my slight sinus congestion. The lime definitely is a must – YUM! Thank you.
Hi Kate,
I love your recipes! Can this soup be frozen?
Thanks, Lisa
lisajleatherdale@gmail.com
Hi Lisa, this should be a good freezer option. Let me know what you think!
Just made this, but roasted the veg as per your other soup recipes. So tasty and easy. Love your website, nothing on it ever fails.
This comment is based on a mash up of this recipe and your roasted carrot soup.
I had some bendy carrots that needed using up and a sweet potato.
I roasted them both and then followed this recipe, but omitted the red curry paste and cayenne pepper, as I did not want a spicy soup this time.
I also, reduced the cooking time to 10 mins as the veg had already been roasted.
I used peanut butter as that was what I had and I think this is the genius ingredient!!
Topped it with those crispy fried shallots and garlic you get in asian stores, as I did not have nuts on hand. Soooooo yummy. Thank you.
I have so many of your recipes in my cooking folder that I use regularly.
Shout out to your Sunshine Dressing too.
Absolutely loved it, the lime was such a great touch!! Not sure if anyones suggested it in the comments but I made it nut free by using tahini instead of peanut butter and it turned out amazing! Will defiantly be making this again.
Thank you for sharing, Amanda!
Can you change cup measures to weight please? Thanks
Hi Kavya, I appreciate your feedback. I provide them when I can.
WOW! This soup is incredibly creamy and comforting. It’s high on rich Thai flavors. Don’t skip the tamari almonds…they add an unexpected and super tasty twist (I did store bought rather than roasting my own). I will DEFINITELY make this again. Thanks so much Kate!
I’m glad you love it, Dave! Thank you for your review.
Thank you for sharing! I have that book, too! Made it last night for the fam, even though I didn’t have any tamari or red curry paste. I used low-sodium soy sauce instead of the tamari and reduced the amount slightly.
But didn’t have fresh chilis or lemon grass, so I used 1/2 tsp ground dried chilli powder/cayenne/chilli flakes in place of each chilli called for. And lemon zest instead of lemon grass. It was pretty mild but that’s an easy fix! Even with the substitutes I used, this was delicious!
AMAZING! My spouse and I both agreed that we would be very happy to be served this in a nice restaurant. We’re going to save this for entertaining. And bonus, the leftovers heat up beautifully!
Hooray! I’m glad you loved it, Ann.
Just found your recipe and I am in the process of making it. My Question – what type of peanut better did you use? The one with all the sugars or the pure peanut better which is way to oily , in my opinion , for this soup.
Hi! Sorry for the delay. What did you end up doing? I just make sure my peanut butter is well mixed.
The soup has great bones! I just added half a can of coconut milk and sugar and salt to taste. I loved it!! But definitely needed the addition of some sugar and salt.
I tried this recipe and added some chili powder, red pepper cayenne, and smoked paprika. I subbed peanut butter for the almond butter. It was so creamy and spicy and delicious! Thank you!
This soup has become a favourite in our house. It is comforting and nourishing and a perfect winter soup. I love that I can use close to home ingredients! Thanks for another lovely recipe.
You’re welcome, Patricia! I appreciate your review.
So yummy and filling. The flavours were great and the consistency was perfect. Served on the side with multigrain bread drizzled with a little olive oil and minced garlic.
This soup was very good but incredibly spicy. The recipe called for 2T of curry paste. I used 17 grams or approximately 1 tablespoon of Mae Ploy red curry paste and it was quite spicy. I was able to tone it down with a dollop of yogurt. Just a word of warning if you are using a spicy red curry paste. Nice flavors overall. We will add some vegetables and have it for a second meal.
I’m sorry to hear you didn’t love it as written. I appreciate you sharing your feedback, Chris.
Yum! I squeezed a half a lime into the soup at the end. Was tempted to also add coconut milk but my husband loved it too much as it was…
So good! My kids ate it up as well!! Love that it’s creamy without adding cream. We will definitely make this again :-)
That’s great to hear, Aubrey! I appreciate your review.
I was looking for creamy type soup after tooth extraction. The Creamy Thai Carrot Sweet Potato Soup was perfect. The sweet potato makes the soup satisfying and filling. I made the recipe as is and it was perfect taste. Oh I did use yams. I will definitely be making this again. I suggest preparing all the ingredients ahead of time to make it easier to put together. I used food processor for much of the chopping. Well worth the time put in for this soup. Will freeze a container, should work fine for another day. It does make a good amount.
Absolutely delicious. The lime juice really adds a burst of flavour. Everyone loved it in our family.
I love to hear that, Philippa!
just made this soup today with carrots from the garden and arroy-d red curry paste. It is so yummy and cozy for the fall and winter. I did add a few fresh kaffir lime leaves and a slice of galangal to just freshen up the curry paste and I always keep them in my freezer. Was delicious without but what a pop with them added too. Your recipes are so good Kate, Thanks for sharing