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🟨 Roasted Carrot and Sweet Potato Soup with White Beans

Name: Roasted Carrot and Sweet Potato Soup with White Beans
Ingredients: 500 g medium carrots (peeled and chopped into small chunks); 1 medium sweet potato (peeled and chopped into small chunks); 1 Tbsp neutral oil (e.g. rice bran or sunflower oil – use olive if tolerated); 1 x 400g can white beans (cannellini or butter beans, drained and rinsed); 4 cups homemade stock (see below); 1 tsp finely chopped fresh ginger (optional); A pinch of sea salt (to taste); Yoghurt (Greek or dairy-free to serve (optional)); Fresh chopped parsley (dill, or chives, to garnish); Simple Homemade Vegetable Stock; In a large saucepan (simmer for 40 minutes:); 2 medium carrots (roughly chopped); 1 leek (white part, chopped); 1 –2 sticks celery (if tolerated); 1 bay leaf (optional – leave out if sensitive); 8 cups water; Strain and use 4 cups for the soup (freeze the rest.)

Roasted Carrot and Sweet Potato Soup with White Beans

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Ingredients Method Notes

Ingredients

500 g medium carrots peeled and chopped into small chunks
1 medium sweet potato peeled and chopped into small chunks
1 Tbsp neutral oil e.g. rice bran or sunflower oil – use olive if tolerated
1 x 400g can white beans cannellini or butter beans, drained and rinsed
4 cups homemade stock see below
1 tsp finely chopped fresh ginger optional
A pinch of sea salt to taste
Yoghurt Greek or dairy-free to serve (optional)
Fresh chopped parsley dill, or chives, to garnish
Simple Homemade Vegetable Stock
In a large saucepan simmer for 40 minutes:
2 medium carrots roughly chopped
1 leek white part, chopped
1 –2 sticks celery if tolerated
1 bay leaf optional – leave out if sensitive
8 cups water
Strain and use 4 cups for the soup freeze the rest.

Method

Preheat oven to 180°C (fan 160°C).
Spread chopped carrot and sweet potato on a lined baking tray. Drizzle with oil, toss, and season lightly with salt and pepper. Roast for ~30 minutes, until tender and lightly golden.
In a large pot, combine roasted vegetables, white beans, and homemade stock. Add ginger if using.
Blend with a stick blender until smooth. Adjust consistency with extra stock or water if needed.
Taste and season lightly.
Serve hot, topped with a spoon of yoghurt and fresh herbs.

Notes

GI / GL Notes

Roasting with a little oil slows gastric emptying and, together with blending in white beans (low GI, high fibre/protein), reduces the glycemic impact of the soup versus boiling the veg and serving without protein/fat.
Beans blunt the rise in blood sugar; yoghurt adds protein/fat for steadier energy.
Optional tip: chill the soup, then reheat before serving to modestly increase resistant starch and further lower glycemic impact.
Overall: low–moderate GL per bowl, designed for steady energy.

Food Chemical Notes

Homemade stock avoids additives/yeast extract (lower glutamates).
Carrot & sweet potato: low–moderate salicylates; usually well tolerated in soup portions.
White beans: generally low in amines/glutamates; rinse canned beans well and use fresh.
Neutral oils (rice bran/sunflower) are gentler; use herbs (chives/parsley) sparingly if very sensitive.