Fridge Friend recipes
Carrot, Sweet Potato and Onion Soup with Garlicky Yoghurt recipe
A silky roasted vegetable soup with the natural sweetness of carrots and sweet potatoes, lifted by onion and garlic. Finished with a cool swirl of Greek yoghurt for a comforting, vibrant bowl.
50 min · Easy · British Jump to method
Ingredients
- 300g Carrots
- 300g Sweet Potatoes
- 2 White Onions
- 3 cloves Garlic
- 120g Greek Yoghurt
- 1 tsp Salt
- 1/2 tsp Black pepper
- 700ml Water
| Nutrition | Per serving |
|---|---|
| Calories | 127 kcal |
| Protein | 4.6 g |
| Carbohydrates | 22.5 g |
| Fat | 2.2 g |
| Saturated fat | 1.1 g |
| Fibre | 4.7 g |
| Sugar | 10.2 g |
| Sodium | 620 mg |
Why this works
A light, vegetable-based soup with moderate natural sugars and fibre; the added salt makes it relatively high in sodium.
Beta-carotene from carrots and sweet potatoes. Provides provitamin A carotenoids, which support normal vision, skin and immune function.
Fibre for digestive health. Carrots, sweet potatoes and onions contribute useful fibre to support gut health and satiety.
Sodium concern. 1 tsp of salt across 4 servings makes this soup relatively high in sodium, which may not suit those limiting salt.
Method
- Preheat the oven to 200°C (Fan 180°C, 392°F, Gas Mark 6). Peel and roughly chop the carrots, sweet potatoes and white onions, then place them on a roasting tray with the garlic cloves.
- Season with salt and black pepper, then roast for 30–35 minutes until the vegetables are tender and lightly caramelised.
- Tip the roasted carrots, sweet potatoes, onions and garlic into a large saucepan, then add enough hot water to just cover the vegetables.
- Bring to a simmer and cook for 10 minutes so the flavours meld together, then blend until smooth and velvety.
- Stir through most of the Greek yoghurt, then taste and adjust the seasoning with more salt and black pepper if needed.
- Ladle into bowls and finish with a spoonful of the remaining Greek yoghurt on top.
Prefer the classic version? Carrot and Cauliflower Lemon Soup
Other Carrot Recipes
Chorizo and Yoghurt Baked Eggs with Paprika Potatoes
40 min · A hearty, smoky tray-bake of chorizo and potatoes finished with eggs and a cooling spoonful of yoghurt. It makes a satisfying brunch or light supper with plenty of colour and flavour.
Loaded Jacket Potatoes with Chorizo and Cheddar
75 min · Fluffy baked jacket potatoes are split open and piled high with crisp chorizo, melted Cheddar and a cool spoonful of Greek yoghurt. It’s a hearty, savoury dinner or lunch with a satisfying mix of creamy, salty and smoky flavours.
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