Sweet Potato and Carrot Soup

This versatile soup will soon become a favourite. Don’t have sweet potatoes? That is OK, use pumpkin. Ensuring that you get the coloured food variety you need!

Entree Gluten Intolerance and Coeliac Disease Vegan Vegetarian
Difficulty: Easy
Servings: 4
Preparation time: 15 minutes
Cooktime: 30-40 minutes


  • 450g sweet potatoes, peeled and cut into 2cm cubes
  • 250g carrots, peeled and coarsely chopped into 2cm pieces
  • 20ml olive oil
  • 10g butter
  • 100g onions, peeled and finely chopped
  • 5g  crushed garlic
  • 1/2 tbsp dried oregano
  • 600ml vegetable stock, hot
  • 150g sour cream
  • Salt and ground black pepper
  • Crusty bread with butter, to serve. Disregard for Gluten Free option.


  1. Heat fan-forced oven to 200°C (210°C for conventional oven).
  2. Place sweet potato and carrots on a large baking tray, and drizzle with the olive oil. Season well with salt and pepper and toss to cover with the oil.
  3. Roast the vegetables in the oven for 20 to minutes or until tender and starting to turn golden brown.
  4. Meanwhile, heat the butter in a large saucepan on a low heat and cook onions for about 5 minutes until soft (without colouring the onion).
  5. Add garlic and oregano and stir for 1 minute and then add the vegetable stock. Bring to the boil, then reduce heat and simmer for 8 to 10 minutes, then set aside.
  6. Transfer the roasted vegetables to the saucepan and use a hand blender to process until smooth. Finally, add sour cream and blend through to combine.
  7. Add salt and pepper to taste
  8. Reheat to boiling before serving.
Handy Tips
This soup can be made from other starchy vegetables e.g. pumpkin in place of sweet potato. The soup does not contain any gluten products, simply serve without bread to make suitable for Gluten Free (GF) diets.
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