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Carrot and Sweet Potato Soup

September 05, 2019

Carrot and Sweet Potato Soup

Fall is in the air! This Carrot and Sweet Potato Soup is a great make-ahead lunch option to warm your belly on the cool fall and cold winter days. Simply pour your servings into Wean Green Lunch Bowls for pre-prepped meals on the go or in the comfort of your own home.



  • 3 tablespoons butter, divided
  • 1 cup chopped onion
  • 1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg
  • 4 3/4 cups cubed peeled sweet potatoes (about 1 1/2 pounds)
  • 3 1/2 cups water
  • 3 cups fat-free, less-sodium chicken broth
  • 3 cups chopped carrot (about 1 pound)
  • 1/4 cup half-and-half
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper 1/3 cup reduced-fat sour cream
  • 2 tablespoons chopped fresh flat-leaf parsley


  1. Melt 1 tablespoon butter in a large Dutch oven over medium heat. Add onion to pan cook 4 minutes or until tender, stirring occasionally.
  1. Stir in cinnamon and nutmeg; cook 1 minute, stirring constantly.

  2. Move onion mixture to side of pan; add remaining 2 tablespoons butter to open space in pan. Increase heat to medium-high; cook 1 minute or until butter begins to brown.

  3. Add sweet potatoes, 3 1/2 cups water, broth,
    and carrot; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender.

  4. Place soup mixture in a blender. Blend until smooth and return to pot.

  5. Stir in half-and-half, salt, and pepper. Top each serving with about 2 teaspoons sour cream and parsley.


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