Serves 4: Make sure carrots are completely cooked when boiling. The sweet potatoes will cook faster than the carrots. You can also add protein, fiber, and smoothness with a drained can of no-salt or reduced sodium cannellini (white kidney beans) or navy beans added during the blending process. Reheat and reseason, if needed, before serving.

Tools Needed: Chopping board, paper towels, vegetable peeler, knife, saucepan, frying pan, large pot, blender or food processor


  • 2 cups cubed & peeled sweet potato (about 2) 
  • 1 cup chopped carrots
  • 1 red pepper, diced
  • 1 small onion, yellow or red, diced
  • 3 cloves garlic, peeled
  • 4 cups vegetable or chicken broth, divided
  • 1 tsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. paprika
  • ½ tsp. red pepper flakes
  • ½ tsp. salt
  • 2 Tbsp. chopped cashews or walnuts (optional)


Bring a 5 qt. pot of water to a boil. Peel and dice the sweet potatoes. Chop the carrots, red pepper, and onion. When water comes to a boil, add carrots first, wait a minute or two, then add sweet potatoes. Cover and simmer for 15 minutes or until carrots and sweet potatoes are soft and easily pierced with a fork.

While sweet potatoes and carrots are boiling, sauté onions in ¼ cup of vegetable broth until softened. Add red peppers and sauté for an additional 2 minutes. Add garlic and sauté for an additional minute.

When sweet potatoes and carrots are done, drain water, and add to the pot with the onions and red peppers. Pour the remainder of the vegetable stock (3 ¾ cup) over the vegetables. Bring to a boil.

Turn off the heat. Add the chili powder, paprika, cumin, salt, and pepper. If using an immersion blender, puree the soup until smooth. If using a high speed blender, pour the contents of the pot into the blender and puree until smooth.

Serve garnished with fresh herbs, chopped cashews or other nuts, or red pepper flakes. Enjoy!  

Nutritional Facts: Calories: 140 ~ Carbs: 27g ~ Total Fat: 3g ~ Sat. Fat: 1g ~ Sodium: 1305mg ~ Fiber: 5g ~ Sugars: 8.5g ~ Protein: 3g