On The Table

A collection of knowledge-based articles to inspire overall wellness.

Creamy Carrot and Sweet Potato Soup

This bright, creamy soup will soothe & warm your soul! Packed with antioxidants, carrots & sweet potatoes deliver an energizing boost of vitamins A & C, plenty of fiber, and lots of flavor.

Creamy Carrot and Sweet Potato Soup

Courtesy of Cooking Light, our team of chefs & dietitians approve this healthy, delicious recipe. This creamy, nutritious soup is sure to be a crowd-pleaser. Savor the leftovers by freezing and reheating when you're ready to enjoy.  


3 tablespoons butter, divided

1 cup of chopped onion

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

4 ¾ cups cubed peeled sweet potatoes (about 1 ½ pounds)

3 ½ cups water

3 cups fat-free, less-sodium chicken broth

3 cups of chopped carrot (about 1 pound)

¼ cup low-fat half and half

½ teaspoon of salt

¼ teaspoon freshly ground black pepper

1/3 cup reduced fat sour cream

2 tablespoons chopped fresh flat-leaf parsley


1. Melt 1 tablespoon of butter in a large Dutch oven over medium heat. Add onion to pan and cook for about 4 minutes until tender, stirring occasionally. Stir in cinnamon and nutmeg and cook for about 1 minute, stirring occasionally. Move onion mixture to the side of the pan. Add the remaining two tablespoons of butter to open space in the pan. Increase the heat to medium-high, and cook for about one minute until butter begins to brown. Add the sweet potatoes, 3 ½ cups of water, broth, and carrots and bring to a boil. Cover, reduce heat and simmer for about 35 minutes or until vegetables are tender.

2. Place half of the soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup mixture. Stir in half and half, salt and pepper. Ladle about 1 cup of soup into each of 8 bowls; top each serving with about 2 tablespoons sour cream and ¾ teaspoon parsley.

Nutritional Information:

Calories: 173

Fat: 6.7 grams

Protein: 3.6 grams

Carbohydrate: 25.7 grams

Fiber: 5 grams