Sweet Potato, Carrot & Apple Sippable Soup


Pack this fiber-rich soup in microwaveable mason jars for an easy lunch at the office. A dash of cayenne pepper adds subtle heat to this creamy soup.

Sweet Potato Carrot and Apple Sippable Soup
Photo: Marty Baldwin
Active Time:
20 mins
Total Time:
40 mins


  • 2 tablespoons extra-virgin olive oil

  • 1 cup chopped onion

  • 1 cup chopped carrot

  • 1 teaspoon ground cumin

  • ¾ teaspoon salt

  • ¼ teaspoon cayenne pepper

  • 4 cups low-sodium vegetable broth

  • 1 large sweet potato, peeled and cut into 1-inch pieces

  • 1 medium Honeycrisp apple, unpeeled, chopped

  • 1 tablespoon cider vinegar

  • Pepitas or sunflower seeds for garnish

  • Chopped fresh parsley or cilantro for garnish


  1. Heat oil in a large saucepan over medium heat. Add onion and carrot; cook, stirring, until starting to soften, about 2 minutes. Add cumin, salt and cayenne; cook, stirring, until fragrant, about 1 minute. Add broth, sweet potato and apple; bring to a boil. Reduce heat to maintain a simmer and cook, stirring once or twice, until the sweet potato and apple are very tender. Remove from heat.

  2. Using an immersion blender, puree the mixture until very smooth. (Alternatively, use a blender and puree the mixture in batches. Use caution when blending hot liquids.) Ladle into 6 bowls or jars. Garnish with pepitas (or sunflower seeds) and parsley (or cilantro), if desired.

To make ahead:

Cover and refrigerate soup (ungarnished) for up to 4 days. To reheat, microwave on High until heated through, stirring once, about 2½ minutes. Garnish as desired.

Nutrition Facts (per serving)

154 Calories
5g Fat
26g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 154
% Daily Value *
Total Carbohydrate 26g 9%
Dietary Fiber 5g 18%
Total Sugars 9g
Protein 2g 4%
Total Fat 5g 6%
Saturated Fat 1g 5%
Vitamin A 15172IU 303%
Sodium 436mg 19%
Potassium 398mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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