Thai Sweet Potato Carrot Soup (Gluten-Free & Vegan)

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.”

Luciano Pavarotti

It has been raining an awful lot lately. One rainy afternoon my friend came over for lunch, and I was researching something to make us. She is vegan and gluten free so this seemed to limit my options. As I was searching online, I came across this Thai carrot sweet potato curry soup by Recipe Runner and instantly it made my mouth water. Best thing about it- was that it fit the restrictions I was looking for! Although it is vegan and gluten-free it doesn’t cut any corners on flavour. It is bright, colourful and has a warmth that is perfect for a rainy, fall day.

Photo by Grace Holyoke (2018)

This soup is very visually appealing- the bright colour that the sweet potato and the carrot gives it and the coconut milk creaminess takes it to a whole other level. When you add the toppings it really rounds out the visual appeal of the dish. Of course putting the seeds, coconut chips and cilantro in neat lines is not necessary for taste- but I believe we eat with our eyes first and you want it to look good too! It’s important to play with different shapes, so when plating in a round bowl, pull sharper shapes in and try and create dimension with lines rather than continuing with the circle.

The toppings on this soup don’t just make it look great- it also makes it smell fantastic, and taste even better! The curry roasted seeds and almonds add a really nice textural element to the soup.

The saltiness of the roasted nuts and seeds and the earthiness of the curry round out the flavour of this soup. Carrots and sweet potatoes are classic fall flavours- with the addition of the spicy ginger and the red curry paste, it provides a warmth that we need on a damp, chilly fall day.

I live in a basement apartment currently in Toronto and I share the laundry  and kitchen space with the people living upstairs. Funny enough when I was making simmering the soup, the aromas of the curry paste and ginger overwhelmed the shared area and they left me a note on the laundry machine letting me know how wonderful the smell was and if I had any left over to leave a bowl out! It’s amazing what a little cooked onions, garlic and ginger can do!


Photo by Grace Holyoke (2018)

My friend came over and tried the soup, she really enjoyed it! She wasn’t feeling very well, and whenever I feel sick I know that soup is definitely the answer. If any of you try it out please leave me a comment below and let me know what you think!

Cooking isn’t nearly as particular as baking is. With cooking comes very little challenges. The ingredients can be played around with and the end result can still be excellent. With something as basic as soup especially, it is almost difficult to mess up. Of course you can end up with a soup that is too thick or too thin but there are easy ways to fix that.

This soup was a lot of fun to make. It didn’t take too long and the prep time is short as well. Because these last few days have been so dreary- being able to cozy up with a bowl of soup at the end of the day really makes it all worth it. That is one of the main reasons I love cooking and baking. Yes- it takes some time and maybe too much time in some cases, but the end result is so satisfying. Working for it for some reason seems to make it taste SO. MUCH. BETTER.

Next time I make this soup, I will probably add some more ginger and garlic. The flavours just weren’t quite prominent enough for me. I love the kick of heat that ginger gives you and you can never go wrong with more garlic.

Soup is such a forgotten meal. It’s never the first thing to come to mind when I think of what I want for dinner, and it’s never really a craving food. Of course, if my mum made her famous tomato soup with fresh tomatoes out of the garden that was a whole different story- BUT generally, I would much rather make spaghetti, tacos, or hamburgers over a bowl of soup. This experience changed that for me. Living on my own, leftovers are the greatest thing to ever happen to me. Making a pot of soup is so simple, uses very little ingredients, is very budget-friendly- AND makes enough leftovers for a few days! I love it! I am looking forward to the next pot I get to make and enjoy for an entire week!

As I mentioned before, this soup is vegan. Some of the greatest culinary experiences I have had with my family while travelling have been at vegetarian restaurants. I think this has a lot to do with the fact that when you can make vegetables the star- they can really shine. Adding the right spices, herbs, cooking methods to vegetables they can really become something magical. I am trying to cut back on the meat and dairy I eat, and this gives me inspiration to continue doing so. You don’t need meat to make a dish taste incredible and I am looking forward to continue proving that!


For this recipe, I used about 2 sweet potatoes and 3 medium-sized carrots.


Dice the carrot and sweet potato- try and keep them all in uniform size to ensure they all cook evenly in the pan. I used about 3 medium-sized carrots and 2 medium-sized sweet potatoes.


Sauté the onion in the pan with oil for 3-4 minutes.

Add in the garlic, ginger, red curry paste and sriracha (if using) and sauté another 1-2 minutes.


Add in the chopped sweet potatoes and carrots. Stir to combine and coat the vegetables completely with the curry paste mixture.

Cover with a lid and cook for 5 minutes.


Add the vegetable broth.

Bring the mixture to a boil then reduce the heat to low and let it simmer for 20-25 minutes or until the vegetables cooked all the way through.

Turn off the heat and use an immersion stick blender to purée the soup. You can also use a blender, but I find the immersion hand blender easier (and less clean-up!).

Stir in the coconut milk and salt and pepper to taste.

Photo by Grace Holyoke (2018)

Serve the soup topped with the chopped curry roasted nuts and seeds, cilantro, coconut chips and lime wedges.


Thai Sweet Potato Carrot Soup

  • Servings: 4
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Thai Sweet Potato Carrot Soup

  • 1 tablespoon oil
  • 1 cup diced onion
  • 1 teaspoon grated garlic
  • 2 teaspoons grated fresh ginger
  • 2 tablespoons red curry paste
  • 2 teaspoons sriracha (optional) – if you aren’t a fan of spicy food, you can leave this out
  • 4 cups peeled and diced sweet potatoes
  • 2 cups peeled and diced carrots
  • Kosher salt and fresh ground black pepper to taste
  • 3 cups vegetable broth
  • 1 cup coconut milk
  • Lime wedges, chopped cilantro and coconut chips for toppings

Curry Roasted Nuts

  • 1/4 cup pumpkin seeds
  • 1/4 cup sliced almonds (or whole)
  • 1/2 teaspoon coconut oil
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon red curry paste
  • Kosher salt and fresh ground black pepper to taste


For The Curry Roasted Nuts:

  1. Preheat oven to 325 degrees F. and line a sheet pan with parchment paper.
  2. In a small bowl stir together the coconut oil, curry powder and red curry paste until combined.
  3. Add in the pumpkin seeds and almonds and toss until coated. Season with salt and pepper.
  4. Dump them onto the prepared sheet pan and roast for 8-12 minutes or until they are golden brown. Keep an eye on them as they tend to burn quickly.

For The Soup:

  1. Heat the oil in a large pot over medium-high heat. Add in the onion and sauté 3-4 minutes. Add in the garlic, ginger, red curry paste and sriracha (or chili paste) and sauté another 1-2 minutes.
  2. Add in the sweet potatoes and carrots and season with salt and pepper. Stir everything together then pour in the vegetable broth.
  3. Bring the mixture to a boil then reduce the heat to low and let it simmer for 20-25 minutes or until the vegetables are fork-tender.
  4. Turn off the heat and use an immersion stick blender to purée the soup. Stir in the coconut milk and taste for seasoning.
  5. Serve the soup topped with the chopped curry roasted nuts and seeds, cilantro, coconut chips (optional) and lime wedges.
  • If you are a lover of running and/or cooking- check out Danae’s blog- she has lots of inspirational (and delicious) posts about these two great hobbies.


Grace Eveline



9 thoughts on “Thai Sweet Potato Carrot Soup (Gluten-Free & Vegan)

  1. Great blog, it really looks like a professional has done it. Just one question, how did you embed the recipe part in the bottom onto your blog? I’ve been trying to do that, but I just can’t figure out how to do it.

  2. I love making curry soups like this! I usually like making them extra spicy and adding a dollop of sour cream for balance… but I LOVE the idea of adding roasted nuts for texture!

    1. I love love love spice so much I am with you there. I definitely would add more spice next time I made this and I love sour cream as well that is a good suggestion!!

  3. Very well done, excellent visuals and well explained. Have you tried “coconut bacon”? Simply coconut tossed with smoked paprika and a but of maple syrup, toasted in the oven to dry out. Another flavour layer.

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