Thursday, October 13, 2011

Sweet Potato Carrot Soup

Nothing reminds me more of autumn, than warm bowls of delicious stews and harvest soups. Now is a great season for carrots and Carrot soup is one of my favorite soups to make. It is a hearty soup that is sure to satisfy your taste buds, fill your belly up, on the first serving. Best of all it is a quick dish to make and fairly inexpensive. This dish made around 20 servings for my family, and we have eaten for lunch for several days now. I am unsure if it can be freeze due to the Yogurt? If anyone does know the answer to this feel free to leave a comment below.


  • 2 1/2 pounds peeled or scrubbed, chopped carrots
  • 4 cups vegetable stock
  • 1 cup of water
  • 1 1/2 teaspoon Kosher salt
  • 2 medium sweet potatoes, chopped (optional, for heartier soup)
  • 3-4 tablespoons Kerrygold butter
  • 1 cup chopped onion
  • 1-2 small cloves crushed garlic
  • 1/3 cup Almond Flour
  • dash of Kosher salt
  • 1 cup of Greek Yogurt, plain
  • 1 tbsp of Honey
  • 1 tsp of nutmeg
  • 1/2 teaspoon dried mint (I bought mint tea at the grocery store, and cut open the bag)
  • 1/2 tsp of cinnamon
  • and 1 tbsp of grated ginger (optional)

  1. In your dutch oven melt butter and saute onion, and garlic for 6 minutes or until onion is clear. Add salt, and potatoes and carrots, and saute for five more minutes.
  2. Add stock and water, and bring to a boil. Should take 15 to 20 minutes or until the carrots and potatoes are tender. 
  3. Mix soup in a blender, by transferring carefully, I would probably cool the soup if I were to use this method. Or you can carefully mix with a handheld mixer if you are in a hurry. Definitely wear an apron for this, and do not burn yourself!
  4. Stir in Almond flour, Greek yogurt, honey, and all the rest of the dry ingredients. 
Serve and enjoy!



Quick facts about the health benefits to this soup..


  • Carrots are rich in antioxidant nutrient beta-carotene, and polyacetylenes as phytonutrients that can help inhibit the growth of colon cancer cells, provides cardioprotective benefits, vision health, Anti-Cancer Benefits,
  •  Sweet Potatoes have Anti-Inflammatory Nutrients. They can also regulates blood sugars, and has beta-carotene, an antioxidant that converts to vitamin A in your body and switches on DNA that's in charge of producing new skin cells and shedding old ones.
  • Garlic, acts as an natural antibiotic, which has allicin and dilly sulfides. Again garlic is a powerful antioxidant.
  • Greek Yogurt has twice as much protein as regular, packed with calcium and live bacterial cultures.
  • Almonds are high in monounsaturated Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease, full of vitamin E. Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease
  • Eating Nuts Lowers Risk of Weight Gain
  • Manganese, Copper & Riboflavinâ Provides more assistance with energy production
  • Daily consumption of almonds help you eat a healthier diet
  • Almonds Help Prevent Gallstones



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