Last Updated on January 1, 2026
Sweet Potato and Carrot Soup – a Diet Recipe to keep you warm
I love cooking, but I have to admit that sometimes I struggle to cook just for myself. If I am trying to lose weight, strangely, it seems to give me some comfort and obviously distracts me. While my fellow calorie counters bemoan having to cook for their families, perhaps I should count myself lucky that I can avoid temptation while I am still trying to lose a little weight on the 5:2 diet. But at various points in my life, I’ve had family, boyfriends, and flatmates to cook for and with, and there’s an absolute joy in cooking and sharing food that you don’t get if you live alone. But I still believe it’s healthier and more cost-effective, so I continue to make an effort to cook from scratch. I do have a few shortcuts, though – cooking and freezing homemade ready meals, making up mixtures that can be used in a variety of dishes (mince, for example – one day for spaghetti bolognese, the next for chilli). One thing I get a bit lazy about is making vegetable dishes like mash, but this particular use for leftover carrot and sweet potato mash is a bit of a winner!
I made up the mash yesterday as part of a review I was writing. It’s a flavour combination I really enjoy, but one sweet potato and two carrots made enough mash for about four portions! And as always, I’m out quite a lot in the next few days – one meal at home will be about all I can manage, and I doubt I’ll want more than soup. I could, of course, have frozen the sweet potato and carrot mash. But I also want soup at the moment. The danger otherwise is that I’ll go out for a reception with nothing but those dainty little canapes, feel hungry on the way home and end up buying chips! And with boot camp coming up, I just need to avoid that risk!!!
Sweet Potato and Carrot Soup for a 5:2 Diet Fast Day
Ingredients
- 400 g Sweet Potato and Carrot Mash I made my mash with 50% sweet potato and 50% carrot by weight. Just boil until soft, drain and mash.
- 1/2 teaspoon Ground Coriander
- 500 ml Stock I used Knorr touch of taste vegetable stock
- 2 tablespoons Low fat creme fraiche
- Salt and Pepper to taste
- 2-3 shots 1-cal oil spray
- 1/2 teaspoon Ground Cumin
- a fewFresh Coriander leaves Chopped – to garnish
Instructions
- Spray the base of a heavy pan with 1 cal
- Sprinkle in the spices and a good grinding of black pepper. Warm through gently till you can smell them
- Pour in the stock and the mash, mix well
- Bring to the boil and simmer gently to reduce down a little for 5-10 minutues
- Taste and adjust the soup, adding salt and pepper as necessary.
- Serve with half a tablespoon of creme fraiche stirred through each bowlful. If you are freezing this soup do so before adding the creme fraiche
So, I’ve used the mash to make this sweet potato and carrot soup. Using mashed potatoes in soup is nothing new; it works very well as a way to thicken all sorts of soups. But this version stands on its own! This particular combination of ingredients makes a 100-calorie portion of soup. If you are not dieting, consider making it up with coconut milk to replace half the stock. Delicious! But that would double the calories, so for the sake of creating a diet-friendly recipe, I’ve just added a little creme fraiche and a few fresh coriander leaves at the end, resulting in a soup at about 100 calories a bowlful. This sweet potato and carrot soup is a vitamin-packed mixture that could easily be made vegan by omitting the creme fraîche and substituting a little coconut cream.
Looking for something different? Check my recipe for a curried parsnip soup
Sweet Potato and Carrot Soup – FAQ
What is this Sweet Potato and Carrot Soup?
It’s a simple sweet potato and carrot soup made from a base of carrot and sweet potato mash, gently spiced with cumin and coriander and finished with a little low-fat crème fraîche for a creamy, diet-friendly soup.
Is this soup suitable for the 5:2 diet or other calorie-controlled plans?
Yes. This recipe was created as a 5:2 diet fast day soup and comes in at around 100 calories per portion, making it ideal for calorie-controlled eating.
What are the main ingredients?
The soup uses leftover carrot and sweet potato mash (roughly half and half by weight), vegetable stock, ground coriander, ground cumin, low-fat crème fraîche, 1-cal oil spray, and fresh coriander leaves to garnish, plus salt and pepper to taste.
How long does it take to make?
Once you have the mash prepared, the soup itself takes only about 15 minutes to cook, so you can have a warming bowl of soup on the table in roughly 15–20 minutes.
Can I use fresh vegetables instead of leftover mash?
Yes. If you don’t have leftover mash, simply boil a mixture of carrots and sweet potatoes (about 50:50 by weight) until tender, drain and mash, then use the mash as directed in the recipe.
Can I make this soup vegan or dairy-free?
Yes. Omit the crème fraîche and use a little coconut cream or another dairy-free alternative instead. This makes the soup suitable for a vegan or dairy-free diet.
Can I freeze this sweet potato and carrot soup?
Yes, the soup freezes well as long as you freeze it before adding the crème fraîche. Add the crème fraîche (or dairy-free alternative) after thawing and reheating to keep the texture smooth.
How do I store leftovers in the fridge?
Allow the soup to cool, then store it in an airtight container in the fridge for up to 3–4 days. Reheat gently until piping hot and stir through the crème fraîche just before serving if you have not already added it.
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