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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

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

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on November 07, 2012. Updated on March 10, 2019.


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