Cold winter nights can always be cured by a delicious and hot soup, and getting a great helping of vegetables is always a bonus! This Coconut Carrot and Sweet Potato Soup is Whole30, paleo, and vegan, and can be made in the Instant Pot in about 30 minutes. It is easy to put together, and warms the soul as much as the body. This is one of my absolutely favorite soups that I have made over the years; I’ve made it when I’ve been sick, for after long and cold ski days, have frozen it and eaten it later, and most importantly, made it to be enjoyed by others. This soup does it all!
This delicious soup is also a phenomenal source of fantastic nutrients. Read on below why coconuts are such a great thing to add to your diet!
Health benefits of coconut
Coconut has become one of the most versatile ingredients in the paleo and Whole30 diets. It comes in a variety of forms, including:
- coconut water
- coconut milk
- full fat coconut milk
- coconut shavings
- coconut flour
- coconut oil
- coconut aminos
- coconut sugar
…and many more!
So what health benefits does coconut have? For this article, I will focus on full fat coconut milk since that is the form in this recipe, although all forms have some sort of health benefit. Full fat coconut milk is also sometimes referred to as coconut cream, although coconut cream has been separated from some of the thinner liquid coconut liquids. It is the purest form of the “fatty” and “creamy” part of the coconut milk.
As you may imagine, full fat coconut milk is denser, and higher in calories. Higher calories often means that consuming full fat coconut milk over regular coconut milk can bring more satiety and a feeling of fullness. Additionally, coconut milk often has a number of additives that you might want to consider. For starters, lots of sugar can be found in non-dairy milks to give it a sweeter taste. As for other additives you might be unaware of, some people are sensitive to binders and thickening agents that make the coconut milk creamier and more consistent, such as carigeenan. For those of you on the Whole30 diet, this binder is prohibited, as it might be tied to gut issues. The jury is still out on the issue, but be sure to check your labels on coconut milk to be extra sure you aren’t adding things into your body that might upset its balance. If you’d like to learn more about the difference between coconut milk and coconut cream, you can read this great article here.
If you’re looking for a healthier gut, coconut cream might help with stomach ulcers. There is a possibility that the creaminess of the coconut milk might help protect the lining of the human stomach from further damage, meaning that of all the coconut products you could incorporate into your body, the full fat coconut milk might be the best option.
As with anything that you eat, you should also know some of the potential negative side effects. Full fat coconut milk is high in saturated fat, as well as high in calories. For someone watching their fat intake for medical purpose, eating full fat coconut milk in moderation should be the goal. Additionally, coconut can trigger some nut allergies, meaning that full fat coconut milk could potentially be life threatening. Always consult a medical professional for health and nutrition advice.
How to make Coconut Carrot and Sweet Potato Soup
This recipe is easy and straight forward, and comes together in a few minutes! You will need:
- sweet potatoes
- full fat coconut milk
- ginger (fresh ginger is preferred, but ground ginger also works)
- olive oil
- vegetable broth
You’ll also need your handy Instant Pot! You can certainly make this recipe on the stove top, and I have many times, but the thing you cannot do without is the immersion blender. It makes the process much simpler and also allows you to make a large batch of soup to share, save for later, or to eat off of all week. Whatever you need it for!
The process is extremely simple whether or not you’re using an Instant Pot or your stove top. I personally peel my potatoes as the very first step, mostly because I find it easier to keep the rhythm of this recipe flowing without feeling like other things will burn. If you’re like me, peel the potatoes and cut them into 2 to three inch cubes and set aside. Also, feel free to chop up your carrots into smaller portions as well. They don’t need to be diced completely, but I do usually cut them up into portions no larger than 1 inch. I’ve found the cook faster this way but save you time from really chopping them finely.
Next, dice your onions. Heat your pot over medium heat and add the olive oil. If using an Instant Pot, turn your Instant Pot to the “sauté” setting, then add the olive oil. Once the pot has heated, add your chopped onions. Cook them for a few minutes, stirring frequently so that they do not burn.
For this recipe, fresh ginger brings out the best taste in the coconut and carrots. However, if you don’t have fresh ginger on hand, you can always used dried powdered ginger). Add in your minced ginger and cook with the onions until fragrant, about three minutes. If using powdered ginger, feel free to add it in right after your onions are cooked.
Add in your chopped carrots, and stir them so that they also become flavorful. You don’t need to cook them for very long since they will cook in the pot, but you can allow them to soften a bit first while sautéing. About five minutes should be more than enough, stirring to keep them from burning.
At this point, you can turn off the saute setting if you are using an Instant Pot. If you are cooking in a stovetop pot, simple continue onward by adding the chopped and peeled potatoes to the pot. If using an Instant Pot, you can leave the Instant Pot on no setting for the next few steps while you add ingredients.
Add in the canned coconut milk, chicken broth, vegetable broth, and salt. If using an Instant Pot, put on the lid and seal. Turn on the “Soup/Stew” option and set it for about 25 minutes. You will not need the Instant Pot to fully “set” before you start counting – this recipe is really only 25 minutes from the time you press “Start” until you release the pressure valve. If using a stove top pot, simply add the rest of the ingredients and turn on high. You might need to stir the stew throughout the next 45 minutes or so so that the vegetables do not stick to the bottom of the pot and burn. Make sure to place a lid on the pot sot hat when it gets hot, it does not splatter over the edges.
Once you either reach 25 minutes in the Instant Pot, hit the release valve and allow the Instant Pot to depressurize. It should be no longer releasing steam when you take the lid off. If making the soup on the stove top, after 45 minutes turn off the heat. Carefully in both cases, use an immersion blender to blend together the cooked vegetables that are now soft. The result should be a creamy soup!
And that’s it! I love serving this soup with some type of seeds or nuts on top, and love eating it throughout the winter months. It is so creamy and filling, and is perfect for your Whole30 and paleo menu!
This recipe is great to freeze and eat at a later date, or great for making a double batch for a large group of people. It’s all delicious!
Instant Pot Coconut Carrot and Sweet Potato Soup (Whole30, Paleo, Vegan)
- Instant Pot (optional)
- immersion blender
- 3 large sweet potatoes
- 2 lbs carrots
- 2 cans full fat coconut milk
- 1 medium onion, chopped
- 1 tsp olive oil
- 2 tsp fresh ginger, minced (or 2 tsp ground)
- 2 tsp salt
- 4 cups vegetable broth
- Peel your sweet potatoes and cut them into 2-3" cubes. Set aside.
- Chop the carrots into 1" portions. Set aside.
- Chop your onion. Set aside.
- Heat your Instant Pot on Sauté mode. Add the olive oil until heated.
- Add the chopped onion to the Instant Pot. Cook the chopped onions until they are translucent, stirring frequently. Add in the minced fresh ginger and also cook until fragrant, about 3 minutes.
- Add the carrots to the Instant Pot, stirring frequently. Cook only for about 5 minutes.
- Turn the Instant Pot off Sauté mode. Add in the remaining ingredients, including the coconut milk, salt, broth, and peeled and chopped potatoes.
- Seal the Instant Pot. Cook on "Soup/Stew" for about 25 minutes. After 25 minutes, release the pressure valve and allow it to completely release all the steam before removing the lid.
- Carefully remove the lid. Using an immersion blender, blend together all the ingredients until creamy and smooth.
- Serve warm and with your favorite seeds or nuts on top!
|Amount per serving|
|% Daily Value*|
|Total Fat 7.9g||10%|
|Saturated Fat 5.9g||30%|
|Total Carbohydrate 46.5g||17%|
|Dietary Fiber 8.3g||30%|
|Total Sugars 9.7g|
|Vitamin D 0mcg||0%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.|
|Recipe analyzed by|