Creamy Carrot, Sweet Potato & Apple Soup

Reading Time: 2 minutes

Ingredients

  • 2 Tablespoons avocado/olive oil
  • 1 medium onion, chopped
  • 2 celery stalks, chopped
  • ½ teaspoon pink Himalayan/sea salt
  • ⅛-¼ teaspoon cayenne pepper
  • 8 medium carrots, chopped (or 2-3 beets)
  • 1 medium sweet potato, cut into 1-inch chunks (can substitute with 2 Yukon potatoes)
  • 1 large apple, chopped (peeled or unpeeled)
  • 32 oz vegetable/chicken broth (recommended: use reduced-sodium broth for less salt)
  • 1 bay leaf
  • ⅓ cup full-fat coconut cream (small 5.4 oz can)
  • Fresh lemon juice

Optional topping: pumpkin seeds

Instructions

  1. Heat up 2 tablespoons of avocado or olive oil in a large pot over medium heat. Add in onion, celery, salt, and cayenne pepper. Saute for about 5 minutes.
  2. Add in carrots, potatoes, and apple. Saute for another 5 minutes. Pour in broth and add bay leaf. Bring to a boil.
  3. Turn down heat and simmer for about 20-25 minutes, or until potato and carrot have softened. Remove bay leaf. Carefully blend up in batches in a blender and return blended soup back to pot or use an immersion blender to blend soup.
  4. Add in coconut cream and stir well to combine.
  5. When ready to serve, squeeze a little bit of fresh lemon juice and top with pumpkin seeds, if desired. Enjoy!

Notes

Serves about 6. Per serving (based on using avocado oil, carrots, sweet potato & vegetable broth):

Calories: 168
Total Fat: 9 g
Total Carbohydrate: 22 g
Dietary Fiber: 4 g
Protein: 3 g

Ingredient Highlights

Apples cleanse the colon of bacteria, viruses, yeast, and mold. They also support the liver, digestive tract function, and brain health. 

Avocado oil supports heart and eye health and neutralizes free radicals that can contribute to heart disease and diabetes.

Carrots were originally medicine, not food. They’ve been used in potions and remedies for the stomach, bladder, jaundice, the easing of menstruation, and cancer. 

Cayenne pepper is a good source of beta carotene and antioxidants that support the immune system. The key compound in cayenne called capsaicin is also cardioprotective, anti-inflammatory, helps prevent kidney stones and speed up metabolism and has beneficial effects on the GI system. 

Celery is rich in the flavonoid apigenin, which has been found to inhibit tumor initiation, progression, and metastasis in a wide variety of cancers. 

To make coconut cream, place a can of full-fat coconut milk in the fridge for several hours. Open the can and scoop out the solid “cream” that has risen to the top.  

Enzymes in fresh lemon juice accelerate the digestive process. Even though lemon juice is acidic, it actually has an alkalizing effect on the body. 

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals such as vitamins C, B, and potassium. The flavanoids are concentrated in the outer layers, so try to remove as few layers as possible when peeling. 

Sweet potatoes are a versatile root vegetable brimming with health benefits. They’re high in antioxidants and fiber, are excellent for eye health, and promote a healthy brain and gut.

Comments

  1. You don’t mention what type of Apple you used. There are so many different varieties which result in entirely different flavors

  2. Your comment is awaiting moderation.

    Hi Katrina,

    I love knowing how the ingredients “work” for us! Great information. Will be making this soup as soon as I get ALL the ingredients.

    Can’t wait to get started!

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