Ital Carrot and Sweet Potato Soup for #SundaySupper

Feb 24, 2013 by

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.

 Ital Carrot and Sweet Potato Soup1


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 :-)



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.)


Ital Carrot and Sweet Potato Soup for #SundaySupper

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: 4


  • 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)


  1. In a medium pot, bring carrot juice to a gentle boil. Remove any foam that develops with a spoon and discard.
  2. Add sweet potatoes, chickpeas, creamed coconut, ginger, garlic and thyme.
  3. Cover and allow to simmer for about 30 minutes
  4. Check to see that the sweet potato is soft enough to mash.
  5. Using an immersion blender (or potato masher) blend to your desired consistency
  6. Stir to combine. The soup will be thick. If it is too thick, adjust consistency to your liking by adding more carrot juice
  7. Cover and simmer for about 2 minutes
  8. Shred the spinach
  9. Stir the soup and add the spinach. Cover and simmer for about 5 more minutes.
  10. Add butter and stir before serving
  11. Season with black pepper
  12. Garnish with sour cream (optional)


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!


Ital Carrot and Sweet Potato Soup-1

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 & Sweet Potato Prep

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-7a

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-8a

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


Beef Soups


Pork (or Sausage) Soups


Seafood Soups


Vegetables Soups


Chilled Soups



Join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world.

Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun.

Follow the #SundaySupper hash tag and remember to include it in your tweets to join in the chat.

Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.

Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite healthy recipes with us!


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  1. 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 #SundaySupperMy Profile

  2. Love “ital”…thank you for the lesson! I want to add back in the scotch bonnet!
    Jen @JuanitasCocina recently posted..Strawberry Soup ~ Souper #SundaySupper!My Profile

  3. 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 #SundaySupperMy Profile

  4. 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 #SundaySupperMy Profile

  5. Gosh this soup looks so good and it is hard to photograph soups. This is such a winning combination. A hearty winter soup.:)

  6. This looks so delicious Lyn…Will try making this week!!!
    Roxanne recently posted..Frank’s Chicken and Sweet Potato Coconut Curry Bento #71My Profile

  7. Bea

    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 #SundaySupperMy Profile

  8. 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 #SundaySupperMy Profile

  9. What a great color – looks so creamy!
    Erin @ Dinners, Dishes and Desserts recently posted..Chicken Gnocchi Soup #SundaySupperMy Profile

  10. 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 #SundaySupperMy Profile

  11. wow Lyn, I need to make this asap!
    Cindys Recipes and Writings recently posted..New England Clam Chowder #SundaySupper Soup CelebrationMy Profile

  12. Thank you for this. Healthy, and hearty which sometimes is an oxymoron.
    DB-The Foodie Stuntman recently posted..Miso Soup for #SundaySupperMy Profile

  13. 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 CelebrationMy Profile

  14. 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 #SundaySupperMy Profile

  15. 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 #SundaySupperMy Profile

  16. 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 SaladMy Profile

  17. 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}My Profile

  18. 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 CapersMy Profile

  19. Oh the flavour combinations of this soup sounds amazing

  20. 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!My Profile

  21. 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 SoupMy Profile


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