Ital Carrot and Sweet Potato Soup for #SundaySupper
Winter is wonderful for many reasons. Sure it is cold, but you get to indulge just a little and have foods that you probably wouldn’t have in warmer weather. I love a good hearty thick soup with texture and things to chew on. But I’m not opposed to a rich flavourful broth filled with goodness. This our Souper #SundaySupper edition. You guessed it ~ its all about soups. We will be sharing soups that can be loved year round. Our lovely host this week is Pam from The Meltaways. Whatever your fancy, we will have a soup for your liking.
I am sharing a soup from a cookbook by Levi Roots called Caribbean Food Made Easy. I adore the soups in this book. The last one I made was Black Bean Soup with Hot Roast Pepper Cream and it was wonderfully delicious. This recipe, Ital Carrot and Sweet Potato Soup, is just as wonderful with a bright colour, rich in beta carotene, fibre and other nutrients. I chose to omit the scotch bonnet pepper this time though. I really wanted the kids to try it 🙂 A little heat will bring this soup to the next level.
Oh, and for those who are unfamiliar with the term “Ital” it is a term mostly used by Rastafarians and means pure and natural (pertaining to food and lifestyle). Ital is a derivative of the word Vital. Ital Food, is food that is produced from the earth. Ideally, this food is grown without pesticides or as we say in North America, Organic. But aside from that, it is basically a vegetarian way of life. Not all the ingredients in this recipe were organic, but I feel really good about it regardless 🙂
Ital
Image created by Lyn of The Lovely Pantry
(I could totally live like this if only I didn’t like a little thing called bacon.)
Ingredients
- 4 Cups Pure Carrot Juice
- 2 Sweet Potatoes, washed, peeled and cut into chunks
- 1 540ml Can Salt Free Chickpeas, drained
- 4 cm Chunk of creamed coconut (I used Grace brand Cream of Coconut)
- 1 Inch Fresh Ginger, peeled and finely chopped
- 1 Clove Garlic, finely minced
- Leaves from 2 Springs Fresh Thyme (about a tsp)
- 2 Cups Baby Spinach, washed and dried (cut into thin strips just before adding to the soup)
- 1 Tbsp Unsalted Butter (optional)
- A pinch of Black Pepper
- Fat Free Sour Cream to serve (optional)
Instructions
- In a medium pot, bring carrot juice to a gentle boil. Remove any foam that develops with a spoon and discard.
- Add sweet potatoes, chickpeas, creamed coconut, ginger, garlic and thyme.
- Cover and allow to simmer for about 30 minutes
- Check to see that the sweet potato is soft enough to mash.
- Using an immersion blender (or potato masher) blend to your desired consistency
- Stir to combine. The soup will be thick. If it is too thick, adjust consistency to your liking by adding more carrot juice
- Cover and simmer for about 2 minutes
- Shred the spinach
- Stir the soup and add the spinach. Cover and simmer for about 5 more minutes.
- Add butter and stir before serving
- Season with black pepper
- Garnish with sour cream (optional)
Notes
Adapted from Caribbean Food Made Easy
I used packaged cream of coconut, but if I were in the tropics I would (or perhaps get someone else to) crack open a coconut and get the milk from it!
Ingredients to make Ital Carrot and Sweet Potato Soup
Not often do you hear of a broth being replaced by the juice of a vegetable. I loved that the carrot juice was the base of this soup. Thankfully Organic Carrot Juice is available for purchase. This soup was ready in under an hour. Imagine adding juicing time to that plus clean-up. This way is much better. You may have noticed that salt was not added to this soup. I was tempted to add it but I found that the flavour was great without it! Truly Ital!
Ital Carrot and Sweet Potato Soup
Puree using an immersion blender to your desired texture and consistency. Add spinach after blending.
I chose to serve this wonderful soup with some homemade bread. I toasted it and added butter while the bread was still hot. Pure bliss! I’ll be sharing the recipe for this very, very special bread soon.
Ital Carrot and Sweet Potato Soup
Although the sour cream was optional, I enjoyed it so much with this soup!! It was perfect on its own, but the tangy flavour with the natural sweetness of the soup was a great combination. This soup is hubby approved! He loved it and also loved that it was Ital 🙂
Ital Carrot and Sweet Potato Soup
The #SundaySupper team have some amazing soups to share with you. Please take your time and find inspiration from the recipe links below:
Chicken (or other poultry) Soups
- Chicken Tortelini & White Bean Soup at Flour On My Face
- Chicken Gnocchi at Dinners, Dishes and Desserts
- Chicken Cheese Soup by There and Back Again
- Chicken Tortelini Soup by Country Girl In The Village
- Chicken Soup with Leeks, Onions and Fennel by Shockingly Delicious
- Family Style Tablescape featuring Chicken Tortilla Soup by An Appealing Plan
- Yucatan Chicken Lime Soup (Sopa de Lima) by The Weekend Gourmet
- Chicken Meatball, Spinach and Orzo Soup from BalSinfully Good Drizzles
- Ground Turkey Soup at The Messy Baker
- Cheesy Chipotle Chicken Sausage Chowder by Cupcakes and Kale Chips
- Turkey Meatball Soup by Basic and Delicious
- Chick-Fil-A Chicken Noodle Soup by Family Foodie
- Chicken Vegetable Noodle Soup at Cupcakes and Pearls
Beef Soups
- Chili with Black Beans by That Skinny Chick Can Bake
- Vegetable and Beef Soup by Supper For a Steal
- Swabian Beef Spaetzle +1 Soup (Gaisburger Marsch) at Galactosemia in PDX
- Bacon Cheeseburger Soup by Small Wallet, Big Appetite
- Beef Pho Soup by No One Likes Crumbley Cookies
- Frijol con Carne by MarocMama
- Pho Bo (Vietnamese Beef and Noodle Soup) by Neighborfood
Pork (or Sausage) Soups
- Healthy Bean and Sausage Soup by Momma’s Meals
- Smoked Sauage and Wild Rice Soup at Mama, Mommy, Mom
- Louisiana Caldo by Catholic Foodie
- Sweet potato and spanish chorizo soup at My Cute Bride
Seafood Soups
- Shrimp Miso Noodle Soup at Pescetarian Journal
- Szechuan Fish Soup by The Urban Mrs.
- New England Clam Chowder at Cindy’s Recipes and Writings
- Hearty Okra Shrimp Gumbo Laced with Coconut Oil by Sue’s Nutrition Buzz
- Bacon and Shrimp Bisque at Big Bear’s Wife
- Lobster Bisque for Two by Peanut Butter and Peppers
- Chinese Fish Maw Soup by My Trials in The Kitchen
- Thai Curry Coconut Mussel Soup by Noshing With The Nolands
Vegetables Soups
- Not-So-Mini-Strone at The Army Foodie Wife
- French Onion Soup by The Girl in the Little Red Kitchen
- Spicy Sweet Potato and Corn Soup at Magnolia Days
- Creamy Cheddar Potato Soup at Daily Dish Recipes
- Rather French Onion Soup by What Smells So Good
- Broccoli Cheddar Soup by Hezzi D’s Books and Cooks
- Cream of Ancho Chile Soup from La Cocina de Leslie
- Pasta e Fagoli Soup at Cravings of a Lunatic
- Miso Soup by Foodie Stuntman
- Soft Tofu Spu[ (Soondubu Jjiage) by Hip Foodie Mom
- Vegetable Consommé with Semolina Dumplings – Grießknödel at Masala Herb
- Vegetable Medley Soup with Broccoli and Leeks at Chattering Kitchen
- Yamato Soup at Cooking Underwriter
- Smoky Kale and Tomato Soup with Garlic Croutons by The Wimpy Vegetarian
- Coconut Corn Chowder at Mangoes and Chutney
- Make Your Own (Gluten Free) Condensed Cream of Mushroom Soup at The Meltaways
- Ital Carrot & Sweet Potato Soup at The Lovely Pantry
- Chunky Vegetable and Barley Soup at Curious Cuisiniere
- Corn Soup with Crispy Tortilla Strips at Ninja Baking
- Jalapeno Beer Cheese Soup by The Hand That Rocks The Ladle
- Wild Mushroom Soup at Food Lust People Love
- Tomato Basil Soup with Cous Cous at Ruffles and Truffles
- Creamy Carrot Soup at Cookistry
- Vermicelli Soup by Damn Delicious
- Country Split Pea Soup with Bacon and Potatoes at girlichef
Chilled Soups
- Chilled Strawberry Soup at Juanita’s Cocina
- Bread and Tomato Soup – Gazpacho Style at Vintage Kitchen Notes
***
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This soup is amazing! What a gorgeous color and beautiful flavors! I’ve never heard of starting with juice either but I am totally going to try this since I can buy fresh carrot juice at my nearby supermarket, although I will probably have to use powdered coconut milk which is undoubtedly not ital. But, hey at least most of it will be fresh and healthy, right? Also, I am gonna add the habanero! I’ll let you know how it goes. 🙂
Stacy recently posted..Wild Mushroom Soup for #SundaySupper
Thanks, Stacy! Yes, please let me know how it goes. You already know that I use ingredients that are available to me so rock on with the powdered coconut milk if that’s what you have access to. It will be great!
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
Love “ital”…thank you for the lesson! I want to add back in the scotch bonnet!
Jen @JuanitasCocina recently posted..Strawberry Soup ~ Souper #SundaySupper!
Ha! you’re welcome, Jen! I know you love some heat!!!
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
Beautiful soup! I wonder if I could get a way with making it for my Hubby? He doesn’t like sweet potatoes, but I can tell him they are carrots! he he
Jennifer @ Peanut Butter and Peppers recently posted..Lobster Bisque #SundaySupper
Thanks, Jennifer! He might actually like it – I say go for it! lol ;-D
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
This is gorgeous Lyn, and by far one of my favorites of today. I love every ingredient and the pics are wonderful! Love this recipe.
Paula @ Vintage Kitchen recently posted..Bread and Tomato Soup – Gazpacho Style #SundaySupper
Thanks, Paula – I really appreciate your lovely words! *hugs*
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
Gosh this soup looks so good and it is hard to photograph soups. This is such a winning combination. A hearty winter soup.:)
Thank you so much!
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
This looks so delicious Lyn…Will try making this week!!!
Roxanne recently posted..Frank’s Chicken and Sweet Potato Coconut Curry Bento #71
Thanks, Rox! I will be listening out to hear how it came out 🙂 I might try it with pumpkin too.
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
I also love thick and chunky soups 🙂 It is the perfect meal anytime of year. This soup sounds just amazing and I cannot wait to try it. I will swap the dairy with vegan substitutes and am sure it will be just as amazing! Thank you, Lynn 🙂
Bea recently posted..Swabian Beef Spaetzle +1 Soup {Gaisburger Marsch} for #SundaySupper
Bea you’ll love it. Thankfully this is very adaptable to suit your dietary needs. I can’t wait to hear when you’ve made it! Cheers!
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
Mmm, this sounds so good, and I love heat with sweet potatoes, so I bet the peppers would be awesome. And I could live ital if I didn’t NEED ice cream and not have the time, energy, or patience to make it from scratch all the time 🙂
Brianne @ Cupcakes & Kale Chips recently posted..Cheesy Chipotle Chicken Sausage Chowder for a Soup-er #SundaySupper
Thanks, Brianne. Ha! I love ice cream too. I’d only make it just to say I have. LOL!
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
What a great color – looks so creamy!
Erin @ Dinners, Dishes and Desserts recently posted..Chicken Gnocchi Soup #SundaySupper
Thanks, Erin!
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
I love this soup and have made it before but not with chick peas and spinach. That would make it even better!! Thanks for sharing!!
Tara recently posted..Thai Curry Coconut Mussel Soup #SundaySupper
Ah! Tara, this recipe is so flexible! I’m sure a variety of vegetables can be added and become another fabulous version 😀
lovelypantry recently posted..Ital Carrot and Sweet Potato Soup for #SundaySupper
wow Lyn, I need to make this asap!
Cindys Recipes and Writings recently posted..New England Clam Chowder #SundaySupper Soup Celebration
Thank you for this. Healthy, and hearty which sometimes is an oxymoron.
DB-The Foodie Stuntman recently posted..Miso Soup for #SundaySupper
Love this soup! I too think I could live the Ital life.. hmmm maybe a month long experiment would be fun.
Lane @ Supper for a Steal recently posted..Birthday Week Celebration
Mom would go mad for this, she loves it all
Sarah Reid, RHNC (@jo_jo_ba) recently posted..Rather French Onion Soup for a Souper #SundaySupper
First of all, awesome we were both sharing sweet potato soup recipes. Now that I’ve discovered savory sweet potato soup I want to try more recipes and I’m so excited to try yours too. The carrot juice and chickpeas must give it the most wonderful flavor and texture. Love it!!
Renee recently posted..Spicy Sweet Potato and Corn Soup for #SundaySupper
Lyn, this soups is screams comfort but at the same time healthy! Wonderfully presented and so pretty! Loveeee it! Well done my friend, well done!
Sandra’s Easy Cooking recently posted..Soba Noodle Salad
I am so enamored by the phrase “Ital”! And this soup sounds like it fits the feeling to a tee – absolutely beautiful.
Heather @girlichef recently posted..Potato (Aloo) Samosas …inspired by Today’s Special {food ‘n flix}
I love carrots and I love sweet potatoes and this soup looks amazing… looking forward to trying this beautiful recipe
Family Foodie recently posted..Easy Salmon with Tomatoes Onions Olives and Capers
Oh the flavour combinations of this soup sounds amazing
Lyn,
this soup is absolutely gorgeous! This is why I love Sunday Supper. . I’ve never before seen a sweet potato soup recipe and now I’ve seen 2 great ones! This looks stunning! love it!
Alice @ Hip Foodie Mom recently posted..Shaved Zucchini with Ricotta and Walnuts + The Newlywed Cookbook Giveaway!
You have totally motivated me to delve more into Caribbean food. I used to seriously dislike coconut, and now find myself loving it. And I love all the other flavors of this soup. I almost always have a soup around in the freezer or fridge, and this might be my next one. Pinning!
The Wimpy Vegetarian recently posted..#SundaySupper: Smoky Kale, Tomato and White Bean Soup