How I Make My Favorite Sweet Potato & Carrot Soup Recipe
- estherush
- Feb 14
- 4 min read
Updated: Feb 19
Embracing Wellness: Sweet Potato & Carrot Soup - A Soup That Heals
In the quiet rhythm of winter's approach, there's a profound wisdom in nourishing ourselves with foods that warm our bodies and spirits. This root vegetable soup represents more than just a meal—it's a ritual of self-care, a culinary embrace that connects us to ancient healing traditions.
The Healing Power of Root Vegetables
Imagine a soup that acts like a gentle shield, fortifying your immune system with each comforting spoonful. This isn't just another recipe; it's a holistic approach to wellness inspired by generations of nutritional knowledge. Root vegetables carry the earth's deep, grounding energy, offering us resilience during the coldest months, like recipes similar to my sweet potato & carrot soup.
A Profound Journey
What makes this soup extraordinary is its simplicity. You can transform ordinary vegetables into a powerful wellness elixir with just a handful of ingredients and minimal preparation. The combination of sweet potatoes, carrots, and warming spices creates a symphony of flavors that nourish from the inside out. The magic lies not just in the ingredients but in the intention behind preparing it. Each chop, each stir, and cooking moment becomes an act of self-love - a commitment to your health that transcends mere nutrition. As the days grow shorter and the air turns crisp, this soup becomes your culinary companion, a reminder that taking care of yourself can be both delicious and deeply satisfying.
Ingredients:
1 Large sweet potato
3 Carrots
1/2 Yellow Onion
Ginger
2 Cloves of Garlic
1/2 Tsp Salt
1/4 Tsp
Black Pepper
1/4 Tsp Turmeric
1/4 Tsp Nutmeg
1/4 Tsp Sweet Paprika
1/2 Tsp Tomato Paste
Stet-by-step:
Peel all of the vegetables and cut them into cubes.
Mix all the vegetables in your pot until the onions turn translucent.
Add all of the spices and cover with water 2 inches above the veggies.
Cover the pot with a lid and bring the soup up to a boil, then reduce the heat to medium-low for 30 minutes.
After 30 minutes, the vegetables should be soft.
Take the pot off of the heat and blend the soup using an immersion blender.
From a Chinese medical perspective,
Sweet Potato:
Nourishes the Spleen and Stomach, promoting digestive health.
Strengthens the Qi (vital energy) and supports overall immunity.
Balances Yin and Yang energies in the body.
Carrots:
Supports Liver function and improves eyesight.
Nourishes Blood and promotes skin health.
Strengthens the Spleen and aids digestion.
Onion:
Warms the body and dispels cold.
Promotes circulation of Qi and Blood.
Supports Lung function and helps clear phlegm.
Ginger:
Warms the Stomach and Spleen, aiding digestion.
Dispels cold and promotes sweating to release pathogens.
Harmonizes and circulates Qi throughout the body.
Garlic:
Warms the body and dispels cold.
Strengthens the Lung and Large Intestine meridians.
Supports detoxification and helps eliminate parasites.
Black Pepper:
Warms the Stomach and expels internal cold.
Descends Qi downwards, aiding digestion.
Reduces pain, particularly abdominal pain.
Helps with colds, flu, and chills.
Turmeric:
Supports brain health and may reduce cognitive decline.
Moves Blood and alleviates pain.
Strengthens the Spleen and Stomach.
Nutmeg:
Warms the Spleen and Stomach.
Stops diarrhea and alleviates abdominal pain.
Calms the mind and promotes sleep.
Paprika:
Promotes Blood circulation.
Warms the body and dispels internal cold
Aids digestion and stimulates appetite
Salt:
In moderation, it supports Kidney function.
Helps balance body fluids.
These spices, combined with the previously mentioned ingredients, create a soup that nourishes the body and supports overall balance and harmony according to Traditional Chinese Medicine principles.
From a Western medical perspective,
Sweet Potato:
Rich in beta-carotene, which converts to vitamin A, supporting brain function, skin health, and
vision13
Contains vitamins C, E, B5, B6, and riboflavin, benefiting the immune system and red blood cell
production.
High in fiber, promoting gut health and regulating blood sugar levels.
Good source of potassium, which helps regulate blood pressure and improve kidney function.
Carrots:
High in beta-carotene, supporting eye health and immune function.
Contains antioxidants that may have cancer-fighting properties.
Good source of fiber, promoting digestive health.
Onion:
Contains antioxidants and compounds with anti-inflammatory properties.
It may help regulate blood sugar levels.
Supports heart health.
Ginger:
Has anti-inflammatory and antioxidant properties.
It may help reduce nausea and aid digestion.
Potentially beneficial for managing blood sugar levels.
Garlic:
Contains compounds that may boost immune function.
It may help lower blood pressure and cholesterol levels.
Has antimicrobial properties.
References:
Acupuncture Center of America. (2024, October 25). Traditional Chinese Medicine herbs list: Boosting health with Chinese herbal medicine. https://acaacupuncture.com/blog/traditional-chinese-medicine-herbs-list-boosting-health-with-chinese-herbal-medicine/
Axe, J. (2024, September 13). Top 15 Chinese herbs & superfoods to boost health. Dr. Axe. https://draxe.com/nutrition/top-chinese-herbs-and-superfoods/
Euphoric Herbals. (n.d.). 8 benefits of black pepper for your health. Retrieved February 13, 2025, from https://www.euphoricherbals.com/blogs/blog/8-benefits-of-black-pepper
Healthline. (2023, February 15). 10 delicious herbs and spices with powerful health benefits. https://www.healthline.com/nutrition/10-healthy-herbs-and-spices
School of Aromatic Studies. (n.d.). The king of spices. Retrieved February 13, 2025, from https://aromaticstudies.com/the-king-of-spices/
Surya Masale. (2024, March 29). The health benefits of Chinese spices and herbs. https://www.suryamasale.com/blog/the-health-benefits-of-chinese-spices-and-herbs
White Rabbit Institute of Healing. (n.d.). Black pepper (Hei Hu Jiao). Retrieved February 13, 2025, from https://www.whiterabbitinstituteofhealing.com/herbs/black-pepper/
xiang Jun, Dr. (2023, September 15). TCM basics 101: Chinese herbs fresh in supermarkets – Black pepper. https://www.drxiangjun.com/blog/supermarket-herbs-black-pepper
Healthline. (n.d.). Sweet potatoes: Nutrition and health benefits. Retrieved February 13, 2025, from https://www.healthline.com/nutrition/sweet-potato-benefitsIntegrative Medicine Group of Irvine. (2017, June 20).
The health benefits of sweet potatoes. https://integrativemgi.com/health-benefits-sweet-potatoes/Medical News Today. (2016, December 7).
Sweet potato wastewater may help weight loss. https://www.medicalnewstoday.com/articles/314600UPMC HealthBeat. (2019, August 6). The health benefits of sweet potatoes. https://share.upmc.com/2019/05/health-benefits-of-sweet-potatoes/
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