Sweet Potato Carrot Soup with Toasted Sunflower Seed

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2 min read
Summary

Creamy and comforting, this delicious soup uses nutrient-rich carrots and sweet potatoes as its base. These root veggies get their vibrant orange colors from carotenoids, compounds that act like antioxidants in the body, scavenging free radicals and protecting it from lifestyle diseases. They’re also both packed with fiber, making this soup gut-loving and satisfying.

Yields4 ServingsPrep Time20 minsCook Time25 minsTotal Time45 mins

Ingredients

 2 lbs sweet potatoes cut into cubes (approximately 7–8 cups)
 2 large carrots (sliced, approximately 2 cups)
 1 tsp mustard seeds
 1 large yellow onion (thin sliced)
 4 medium garlic cloves (minced)
 1 tsp ground turmeric
 1 tsp ground cumin
 5 cups vegetable broth (unsalted, preferably homemade)
 2 tbsp raw sunflower seeds
 ¼ cup microgreens (arugula, radish, basil, or any microgreen of choice)
 salt (optional) to taste
 ground black pepper (optional) to taste

Directions

1

Preheat oven to 425 degrees F. Evenly spread out sweet potatoes and carrots on a parchment-lined baking sheet. Sprinkle lightly with salt and pepper, if desired. Roast until tender, about 25 minutes.

2

Meanwhile, heat a large saucepan over medium-high heat. Add the mustard seeds and cook until fragrant, about a minute.

3

Add the onion and cook until translucent, about 3–5 minutes. Stir in the garlic, turmeric, and ground cumin and cook for 60 seconds.

4

Add vegetable stock and simmer for 5 minutes. Turn off the heat and set aside.

5

Meanwhile, toast the sunflower seeds: Heat a small stovetop pan over medium heat. Add the sunflower seeds and toast, tossing occasionally, for 1–2 minutes until they’re golden brown. Remove from heat and set aside.

6

Once the roasted sweet potatoes and carrots are finished cooking, transfer them to the saucepan with the onions and garlic. Bring the sweet potatoes, carrot and onion mixture to a boil then turn down heat to simmer for 5 minutes.

7

Transfer the soup to a blender and blend until very smooth. You may need to do this in 2–3 batches. If needed, add more vegetable broth to reach the consistency you desire. Alternatively, use an immersion blender to keep everything in one place.

8

Ladle the soup into bowls and garnish with the toasted sunflower seeds on top. Scatter some microgreens on each bowl.

Chef's Notes

Substitutions
Use butternut squash in place of the sweet potato and/or carrots.

Instead of yellow onion, use shallots or white onion (about 1 ½ cups).

Prep Ahead
Roast the sweet potatoes and carrots ahead of time and store in an airtight container in the refrigerator for up to 48 hours.

Toast the sunflower seeds and store in an airtight container in the refrigerator for up to 2 weeks.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 30 days.

Ingredients

 2 lbs sweet potatoes cut into cubes (approximately 7–8 cups)
 2 large carrots (sliced, approximately 2 cups)
 1 tsp mustard seeds
 1 large yellow onion (thin sliced)
 4 medium garlic cloves (minced)
 1 tsp ground turmeric
 1 tsp ground cumin
 5 cups vegetable broth (unsalted, preferably homemade)
 2 tbsp raw sunflower seeds
 ¼ cup microgreens (arugula, radish, basil, or any microgreen of choice)
 salt (optional) to taste
 ground black pepper (optional) to taste

Directions

1

Preheat oven to 425 degrees F. Evenly spread out sweet potatoes and carrots on a parchment-lined baking sheet. Sprinkle lightly with salt and pepper, if desired. Roast until tender, about 25 minutes.

2

Meanwhile, heat a large saucepan over medium-high heat. Add the mustard seeds and cook until fragrant, about a minute.

3

Add the onion and cook until translucent, about 3–5 minutes. Stir in the garlic, turmeric, and ground cumin and cook for 60 seconds.

4

Add vegetable stock and simmer for 5 minutes. Turn off the heat and set aside.

5

Meanwhile, toast the sunflower seeds: Heat a small stovetop pan over medium heat. Add the sunflower seeds and toast, tossing occasionally, for 1–2 minutes until they’re golden brown. Remove from heat and set aside.

6

Once the roasted sweet potatoes and carrots are finished cooking, transfer them to the saucepan with the onions and garlic. Bring the sweet potatoes, carrot and onion mixture to a boil then turn down heat to simmer for 5 minutes.

7

Transfer the soup to a blender and blend until very smooth. You may need to do this in 2–3 batches. If needed, add more vegetable broth to reach the consistency you desire. Alternatively, use an immersion blender to keep everything in one place.

8

Ladle the soup into bowls and garnish with the toasted sunflower seeds on top. Scatter some microgreens on each bowl.

Sweet Potato Carrot Soup with Toasted Sunflower Seed