Maple Roasted Sweet Potato Carrot Soup

This cozy Maple Roasted Sweet Potato Carrot Soup is just what you need on a chilly day. It’s super easy to throw together, no peeling required on the sweet potatoes, freezer-friendly, and if you happen to have a blender with a soup function, you can skip the stove altogether! Thick and velvety, it’s the kind of soup everyone in the family will love all season long.

This recipe was first shared in October 2015 and got a refresh in September 2020.

Isn’t there something magical about a big bowl of soup that just makes time slow down? It wraps you up in warmth and comfort — even if only for a few minutes.

And a soup packed with roasted veggies, kissed with a hint of maple sweetness and a gentle spice? That’s exactly the kind of soul-soothing bowl you’ll want on hand all fall and winter long!

Picture a steaming bowl of Maple Roasted Sweet Potato Carrot Soup that tastes like a warm hug. It’s subtly sweet from the maple, cozy with warm spices, and smoothly creamy. This recipe is all about simplicity — no frills, just comfort. You roast the veggies (and don’t bother peeling the sweet potatoes!), toss them in olive oil and maple syrup, then blend everything with broth until it’s silky. If your blender has a soup setting, it even heats while blending, meaning you can skip turning on the stove. This soup freezes great, yields about 4 servings, and takes about an hour total from start to finish (just 15 minutes prep and 30–40 minutes roasting).

• Hands-on time is short — just a quick prep and oven does most of the work.
• Flavors are all about that roasted sweetness with a touch of maple and gentle savory spice.
• Diet swaps? Use vegetable broth for a vegan version, and coconut milk if you want a dairy-free creamy finish.

Keep scrolling down to the handy recipe card for exact details and easy step-by-steps. I’ve included Chef Tips and Variations too, so you can mix things up or prep ahead. By the end, you’ll have a rich, comforting sweet potato carrot soup that’s perfect alongside a sandwich or salad—and freezer-friendly for busy days.

Why You’ll Make It Again

• Roasting veggies is a cozy staple in my kitchen during cooler months, so I almost always keep sweet potatoes (crispy sweet potato chips) and carrots on hand.
• It’s budget-friendly! Grab sweet potatoes in bulk when they’re on sale, and stock up your broth too. Carrots are usually super affordable year-round.
• This soup pairs easily with a simple sandwich like this Pressed Italian Picnic Sandwich Loaf or a crisp salad, making it a no-fuss lunch or lighter dinner option.

Ingredient Details and Tips

• 4 medium-large sweet potatoes, cut into quarters
• 3-4 carrots, cut into 2 inch pieces
• ½ red onion
• 2 Tbsp olive oil
• 2 Tbsp pure maple syrup
• ½ – 1 tsp garlic powder
• 3-4 cups vegetable broth or stock
• ½ tsp pepper
• ½ tsp sea salt, more or less to taste

Roast, Blend, and Serve

1. Cut sweet potatoes into quarters, cut carrots into 2‑inch pieces, and halve the red onion.
2. Preheat the oven to 400°F (200°C).
3. Line a baking sheet with parchment paper and arrange the sweet potatoes, carrot chunks, and halved onion with cut sides facing up.
4. Whisk together olive oil and maple syrup, then brush or toss the vegetables to coat; sprinkle with salt and pepper.

5. Roast the vegetables for 30–40 minutes until sweet potatoes are tender and carrots are easily pierced with a fork.

   

6. Remove the pan and let the roasted vegetables cool just enough to handle.
7. Scoop the sweet potato flesh from the skins into a blender along with the roasted carrots and onions.
8. Add garlic powder (or 1–2 fresh garlic cloves), about 3 cups of vegetable broth to start, and a pinch of salt and pepper to the blender.
9. Blend until completely smooth, pausing to scrape down the sides as needed.
10. Add more broth in 1/2‑cup increments to reach desired thickness.
11. If the blender does not heat the soup, pour the blended soup into a saucepan and warm gently on the stove until piping hot.
12. Taste and adjust seasoning, adding more salt, pepper, or a little extra maple syrup if desired.

Tips for Smooth, Silky Soup

• If your blender heats soup while blending, you can roast your veggies ahead of time and save the soup-making for later. Just blend the chilled veggies with broth when you’re ready. This method also works for other blended vegetable soups like this tomato zucchini soup recipe.
• Add broth little by little so you don’t accidentally make the soup too runny. I like mine thick and creamy, so I go slow with the liquid.

• This sweet potato carrot soup freezes beautifully. I portion it out in individual freezer-safe containers. Then when I need a quick lunch or side, I just zap it in the microwave and pair it with a slice of green onion zucchini cheddar quick bread.

Flavor Twists and Add-Ins

• Ginger & Orange: Add a thumb-sized piece of grated fresh ginger when blending plus a tablespoon of fresh orange juice for a bright, zesty twist. For another citrus-brightened bowl, try Greek Healing Soup.
• Coconut Curry: Swap 1 cup of broth for canned coconut milk and stir in 1–2 teaspoons of curry powder for a richer, spiced version with a silky texture.
• Apple-Roast: Add a peeled and cored apple to the baking sheet along with your veggies for a subtle sweet autumn vibe.
• Smoky Spice: Mix in ½ to 1 teaspoon smoked paprika or just a pinch of chipotle powder for a delicious smoky heat. For a soup that leans into those smoky, chili-lime notes, check out Mexican Street Corn Soup.
• Protein Boost: Throw in a scoop of cooked white beans or a handful of cooked lentils while blending for extra protein and creaminess.
• Swap the sweet potatoes: Use roasted butternut squash or pumpkin in place of some or all of the sweet potatoes for a lovely flavor shift.
• Broth swaps: Feel free to use chicken broth if you want a non-vegetarian option. Just watch your salt since some store-bought broths have higher sodium.

Storing, Freezing, and Reheating

• Refrigerator: Let the soup cool to room temp, then pour it into an airtight container and chill for 3–4 days.
• Freezer: Portion into freezer-safe containers or bags and freeze for up to 3 months. Leave some space at the top of containers so the soup can expand as it freezes.
• Thawing & Reheating: Defrost in the fridge overnight. Warm gently on the stovetop over medium-low heat, stirring often. Add a splash of broth or water if it thickened up too much. The microwave works too—just heat in short bursts and stir in between.
• Make-ahead: Roast the veggies up to 3 days before you plan to blend. Store them in the fridge and then scoop and blend with warm or room-temp broth when you’re ready to finish the soup.
• Heads up — the soup thickens after storing in the fridge or freezer. Just thin it out with a little warm broth when reheating. Avoid freezing delicate toppings like cream, fresh herbs, or nuts—add those fresh when serving.

Common Questions Answered

• Do I have to peel the sweet potatoes? Nope! Just roast them in their skins and scoop out the soft flesh once cooked. It saves you time and keeps things simple.
• Can I use fresh garlic instead of powder? Absolutely. Use 1–2 cloves and add them to your blender with the veggies. Just reduce or skip the garlic powder when doing so.
• Is this recipe vegan? Yes! Use vegetable broth and skip any dairy toppings. You can also stir in coconut milk or a non-dairy cream for richness. For a crunchy, totally plant-based side, try our Healthy Baked Beet Chips.
• Why is my soup too thin or too thick? Adjust by adding broth in small amounts while blending. If too thin, gently simmer the soup to reduce or stir in cooked beans or lentils to thicken.
• Can I roast the vegetables ahead of time? Yes, roast up to 3 days in advance and refrigerate. If your blender heats soup as it blends, you can blend chilled veggies whenever you’re ready. Otherwise, warm them a bit before blending.
• Do I need a blender with a soup setting? No, it’s just a nice convenience. You can blend cold or room temp ingredients then warm the soup on the stove and serve with crusty Garlic Herb French Bread for dipping.