Sweet Potato, Carrot & Coconut Milk Soup

Name: Sweet Potato, Carrot & Coconut Milk Soup
Prep time: 40 min
Ingredients: 400 g sweet potato (approximately 2 small sweet potatoes); 300 g carrots (approximately 3 medium carrots); 200 ml coconut milk (light or full-fat, depending on your tolerance); 600 ml homemade vegetable stock, or a stock free from garlic and onion; 1 tablespoon olive oil or garlic-infused oil (for a low-FODMAP version); 1 teaspoon fresh ginger, finely grated (or ½ teaspoon ground ginger); ½ teaspoon ground turmeric; ½ teaspoon ground cumin; Salt and freshly ground black pepper, to taste; A few fresh coriander leaves or a pinch of pumpkin seeds, to serve (optional)

A velvety, gut-friendly soup packed with fibre and beta-carotene — naturally easy to digest and wonderfully soothing.

40 min Easy Published on June 7, 2026

Ingredients

400 g sweet potato (approximately 2 small sweet potatoes)
300 g carrots (approximately 3 medium carrots)
200 ml coconut milk (light or full-fat, depending on your tolerance)
600 ml homemade vegetable stock, or a stock free from garlic and onion
1 tablespoon olive oil or garlic-infused oil (for a low-FODMAP version)
1 teaspoon fresh ginger, finely grated (or ½ teaspoon ground ginger)
½ teaspoon ground turmeric
½ teaspoon ground cumin
Salt and freshly ground black pepper, to taste
A few fresh coriander leaves or a pinch of pumpkin seeds, to serve (optional)

Instructions

Preparation Steps

Prepare the vegetables. Peel the sweet potatoes and carrots. Cut them into roughly 2–3 cm chunks. Keeping the pieces a similar size ensures even cooking and helps reduce preparation time.
Toast the spices. In a large, heavy-bottomed saucepan, heat the olive oil over a medium heat. Add the grated ginger, turmeric and cumin. Stir gently and cook for 1–2 minutes until fragrant. This step activates the aromatic compounds in the spices and adds depth of flavour to the finished soup.
Add the vegetables. Tip the sweet potato and carrot chunks into the pan. Stir well to coat them in the spiced oil. Cook over a medium heat for 2–3 minutes, stirring regularly.
Pour in the stock. Add the vegetable stock and bring to the boil. Reduce the heat to a gentle simmer, partially cover the pan, and cook for approximately 20–25 minutes, until the vegetables are completely tender. To check, pierce a piece of sweet potato with the tip of a knife — it should give way with no resistance.
Stir in the coconut milk. Remove the pan from the heat, or reduce to the lowest setting, then pour in the coconut milk and stir gently to combine. Adding the coconut milk off the heat helps preserve its qualities and prevents it from splitting at high temperatures.
Blend until smooth. Using a stick blender directly in the pan (or carefully transferring the soup in batches to a blender), blitz until completely smooth and velvety. A thorough blend is especially recommended if you have a sensitive digestive system, as it reduces the mechanical load on digestion and improves tolerability.
Adjust the consistency and seasoning. If the soup feels too thick, stir in a little extra warm stock or hot water. Taste and adjust the seasoning with salt and pepper. Avoid over-salting in order to preserve the health benefits of the recipe.
Reheat gently if needed. If the soup has cooled during blending, warm it through over a low heat, stirring regularly. Avoid bringing it back to a rolling boil, as this can affect the silky texture and degrade heat-sensitive nutrients.
Serve and garnish. Ladle the soup into warmed bowls. Finish with a few fresh coriander leaves, a pinch of pumpkin seeds, or a small drizzle of coconut milk if you like. Serve straight away while hot.

🌿 Gut-Friendly Benefits

This soup brings together three ingredients that are particularly well tolerated by the digestive system when cooked and blended:

Sweet potato and carrot are excellent sources of dietary fibre, which feeds the beneficial bacteria in your gut microbiome and supports regular bowel movements. Their high beta-carotene content — a precursor to vitamin A — also helps protect cells from oxidative stress.
Coconut milk provides the fat needed for optimal absorption of beta-carotene, which is a fat-soluble nutrient. It also gives the soup its rich, satisfying texture.
The smooth, velvety consistency of this soup makes it especially easy to digest, even for those with a sensitive gut.
Ginger has long been valued for its soothing effect on the stomach, whilst turmeric is increasingly studied for its potential anti-inflammatory properties.

⚠️ Low-FODMAP Adaptation (IBS / Irritable Bowel Syndrome)

This recipe is naturally adaptable for anyone following a low-FODMAP protocol or managing irritable bowel syndrome (IBS):

✅ Use garlic-infused oil in place of fresh garlic: the FODMAP compounds (fructans) do not transfer into the oil, so you get all the flavour without the potentially problematic fermentable carbohydrates.
✅ Use or prepare a stock that is free from garlic and onion to avoid hidden sources of FODMAPs.
✅ Carrot is generally well tolerated on a low-FODMAP diet in reasonable portions.
✅ Sweet potato is tolerated in small quantities (approximately 70 g per serving, according to Monash University's FODMAP tables); beyond this, its mannitol content may cause issues for some individuals. Adjust the amount to suit your own tolerance.
✅ For coconut milk, opt for a light version or limit your portion to around 60–80 ml per serving to stay within a comfortable tolerance range.
✅ Both fresh coriander and ginger are well tolerated on a low-FODMAP diet.

💡 Storage Tips

Refrigerator: this soup will keep for up to 3 days in an airtight container. The coconut milk may solidify slightly when chilled — simply reheat gently over a low heat, stirring as you go, to restore a smooth consistency.
Freezer: the soup can be frozen for up to 2 months. Defrost in the refrigerator overnight, or reheat directly from frozen over a very low heat, adding a splash of stock if needed.