Maple Roasted Sweet Potato Carrot Soup

There’s nothing like a warm bowl of soup to make a chilly day feel better, and this Maple Roasted Sweet Potato and Carrot Soup fits the bill perfectly. It’s mildly sweet from the roasted veggies and maple syrup, deeply comforting, and super simple. Roasting the vegetables caramelizes them wonderfully—plus, no peeling necessary—and then blending everything up gets you a smooth, velvety soup that tastes like it took way more effort than it really did.

Plan for about 15 minutes of prep time, about 30 to 40 minutes roasting, and an hour total from start to finish to get 4 generous servings. If your blender has a heated soup setting, you can skip the stovetop warming completely. Otherwise, just quickly warm the soup after blending. This sweet potato and carrot soup freezes like a dream, scales easily if you want more or less, and adapts beautifully to vegetarian or vegan diets—just swap in vegetable broth and coconut milk or olive oil as your finishing touch.

Below I’m sharing everything you need to make this soup your new favorite: the full ingredient list, easy step-by-step instructions to roast and blend, tips for just the right texture, flavor twists, and advice on storing and reheating. Perfect for lunch, dinner, or meal prep!

Reasons You’ll Reach for This

• Roasted veggies for the win: I always have roasted sweet potatoes and carrots in the fridge during fall—they add so much flavor and depth to meals.
• Budget-friendly comfort: Sweet potatoes and carrots are affordable and easy to buy in bulk. Stock up when they’re on sale and you’re good to go—or try this Potato Soup Recipe for another cozy, low-cost bowl.
• Super versatile: This soup pairs wonderfully with a simple sandwich, a fresh salad like Lemon Orzo Chickpea Salad, or crusty bread for a quick lunch or light dinner.

What You Need and Why

• 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, Puree, and Finish

1. Preheat oven to 400°F (200°C).
2. Cut sweet potatoes into quarters, cut carrots into 2-inch pieces, and slice the red onion.
3. Line a baking sheet with parchment paper.
4. Arrange the sweet potato quarters (cut side up), carrot pieces, and sliced red onion in a single even layer on the sheet.
5. Whisk together 2 Tbsp pure maple syrup and 2 Tbsp olive oil, then brush or drizzle the glaze over the vegetables and sprinkle with sea salt.

6. Roast the vegetables for 30 to 40 minutes, until sweet potatoes are very tender and carrots are caramelized.

   

7. Let the roasted vegetables cool slightly until they are safe to handle.
8. Scoop the sweet potato flesh from the skins and place it in a blender, then add the roasted carrots and onions.
9. Add ½–1 tsp garlic powder (or 1–2 fresh garlic cloves), ½ tsp pepper, and 3 cups vegetable broth to the blender.
10. Blend until silky smooth, stopping to scrape down the sides and adding broth in ½-cup increments if the soup is too thick.
11. If the blender does not heat the soup, pour the purée into a pot and warm over medium heat until hot.
12. Taste the soup and adjust seasoning with salt and pepper as needed.

Pro Tips for Best Results

• If your blender runs a heated soup cycle, roast your veggies ahead of time and refrigerate. Then blend chilled veggies anytime for a quick, warm meal. For a cozy fall pairing, serve a bowl alongside Pumpkin Muffins with Maple Cream Cheese Filling.
• Add broth slowly—start with less so you don’t accidentally thin out the soup too much. I like mine on the thicker side, so I usually add broth bit by bit until it’s just right for me. Prefer something lighter and brothy? Try our Japanese Clear Soup.

• This sweet potato and carrot soup freezes beautifully in individual portions—perfect for those hectic weeknights. Just pop a container in the microwave until heated through!

Mix-Ins and Flavor Swaps

• For a touch of warmth, add 1 to 2 teaspoons of freshly grated ginger or ½ to 1 teaspoon ground ginger when blending.
• Stir in ½ cup creamy coconut milk for a luscious, dairy-free twist with a gentle coconut flavor.
• Try swapping in a roasted apple (about 1 medium) alongside the sweet potatoes for a subtle, sweet autumn vibe (see Easy Baked Apples for a simple roasting method).
• If you like a bit of spice, mix in 1 teaspoon curry powder or ½ teaspoon smoked paprika with a pinch of cayenne pepper for smoky heat.
• For a salty crunch, top your soup with crispy bacon or swirl in some yogurt or Greek yogurt—skip these if you want to keep it vegan.
• Feel free to substitute honey for maple syrup in the roasting glaze if you prefer or add a splash more maple for extra sweetness.

Storage and Make-Ahead Tips

Make sure the soup cools completely before packing it away.

• Refrigerator: Store in an airtight container for 3 to 4 days—perfect for quick lunches or dinners throughout the week; for another reheat-friendly option, try our Stuffed Pepper Soup.
• Freezer: Freeze in meal-sized portions using freezer-safe containers or bags. Leave some space at the top since the soup will expand as it freezes. It keeps well for up to 3 months.
• Reheating: Thaw overnight in the fridge if frozen. Warm gently on the stove over medium heat, stirring now and then. Add a splash of broth or water if the soup thickened too much. You can also heat individual servings in the microwave, stirring halfway through.
• For best flavor and safety, avoid refreezing soup that’s been thawed and reheated more than once.

Common Questions Answered

Q: Do I need to peel the sweet potatoes?

A: Nope! Roasting softens the skins so you can just scoop out the tender flesh—no peeling needed, which saves you time.

Q: Can I use regular potatoes in place of sweet potatoes?

A: You can, but expect a less sweet, milder flavor. Sweet potatoes give this soup its cozy sweetness and depth. If you’re craving a hearty, savory, potato-forward bowl instead, try our Shepherd’s Pie Soup.

Q: How can I adjust the soup’s thickness?

A: Add broth a little at a time to thin it out. For a thicker soup, use less broth or simmer the blended soup on the stove to evaporate some liquid.

Q: Can I substitute fresh garlic for garlic powder?

A: Yes! Just add 1 or 2 cloves of fresh garlic to the blender with the roasted veggies for a sharper, fresher garlic taste.

Q: Is this recipe vegan?

A: It’s easily vegan if you use vegetable broth and skip any cream or yogurt garnishes. Coconut milk or olive oil make great vegan-friendly finishes.

Q: Can I roast the veggies ahead of time?

A: Absolutely. Roast your vegetables, let them cool, then store in the fridge for up to 24 hours before blending. You can also freeze roasted veggies to use later—what a time saver! This roast-then-blend method also shines in our Butternut Squash Soup.