Heavy in taste and light on the waist

Want to enjoy a creamy hot bowl of soup with a fresh warm baguette? I know I do, but all that cream goes straight to my waistline. Here is a recipe that allows you to enjoy the same creamy goodness and not add a spare tire around your hips. Plus, it delivers a bang with beta-carotene! 

So, what exactly is beta-carotene? It sounds like some computer software jargon, but it’s actually a precursor to Vitamin A. This means that the body converts foods that have beta-carotene into Vitamin A. Our bodies love Vitamin A; it promotes healthy skin, hair, vision, and immune function. In one bowl of soup you get tasty goodness AND vitamins to help you fight off colds this winter. Win, win!!  

 PS: Kids will love it too so you can nourish their growing bodies and keep them strong and healthy; so win, win, win! 


Time: 35-40 minutes
(Gathering supplies before cooking will reduce overall time.)
Servings: 4 – 5



  • 2 sweet potatoes (peeled and diced into 1/2-inch chunks) 
  • 1 carrot (minced) 
  • 3 garlic cloves (minced) 
  • 1 Asian pear (peeled, cored, and diced into ½ -inch chunks) 
  • 1 Fuji apple (peeled, cored, and diced into ½ -inch chunks) 
  • 1 medium yellow onion (diced into 1/2-inch chunks) 
  • 1 quart vegetable broth  
  • 1/2 tsp oregano 
  • 1/2 tsp thyme 
  • ¼ cup plain almond milk 
  • salt and pepper to taste 
  • 2 tbsp EVOO (extra virgin olive oil) (You can also use avocado oil, grapeseed oil, or palm seed oil.)  


  • chef’s knife 
  • 1 large pot 
  • 1 wooden or rubber spoon (metal will scratch the bottom of the pot) 
  • 1 blender  


  1. Grab a large pot, turn stove to medium-high heat, and add 3 tbsp EVOO. 
  2. Add garlic, carrots, and onion to pan. Sauté until just beginning to brown, approximately 5 minutes.  
  3. Add vegetable broth and bring to a boil. Add sweet potatoes, pear, and apple. Cover, then reduce heat to medium and let soup simmer until sweet potatoes and apples are very tender, about 15 minutes. 
  4. Once sweet potatoes feel soft, transfer soup to a blender (depending on the size of your blender, you may have to do it in batches). Puree soup on high speed until completely smooth. 
  5. Return soup to pot and stir in thyme, oregano, and salt and pepper to taste. Bring soup to a low simmer over medium heat, then stir in almond milk. Keep soup warm until ready to serve. 

Buon appetito! 




  • Calories: 742
  • Carbs: 114
  • Fat: 27
  • Protein: 3
  • Fiber: 17
  • Sugar: 55