1 tablespoon olive oil
1 onion, finely sliced
8 large carrots, roughly chopped

2 medium sweet potatoes, mashed
2 tablespoons dry cooking wine

6 cups vegetable stock (fresh or homemade)

Large handful of fresh chopped cilantro (coriander)

4 tablespoons creme fraiche (note: use low fat plain yoghurt as an alternative)


In a large pan heat the olive oil and add the sliced onions. Gently sautee for approximately 5 minutes until soft. Add the carrots and mashed sweet potatoes and cook for another 5 minutes (stirring often).

Now add the stock and bring the soup to a boil. Reduce the heat and simmer for approximately 25 to 30 minutes or until carrots are tender and liquid has reduced. Remove from heat and allow to slightly cool. Place the soup mixture in a food processor or blender if you prefer a smooth soup, a little less if you prefer a chunkier texture. Place the soup back in the pan and gently heat again. Season with salt and pepper and serve garnished with a the fresh cilantro and a dollop of creme fraiche in each bowl.

Health benefits

-Carrots contain over 16 vitamins and minerals including vitamin A,B6,C and K and minerals carrotsmanganese, copper and biotin. They contain powerful anti-oxidant properties and are known to assist a healthy cardiovascular system and even prevent cancer. Carrots are well known for their ability to improve vision due to their high content of beta-carotene. Beta-carotene is converted into vitamin A upon consumption and is a strong preventer against cancer types, high blood pressure and forms of heart disease.

– Onions are also a great source of vitamins and minerals including vitamin B1,B6 and C and minerals manganese, biotin and phosphorus. Onions have anti-inflammatory properties that are great for supporting your immune system and protecting against disease. Onions belong to a family of vegetables called “Allium” which have been linked to the decrease of multiple types of cancer.

– Sweet potatoes contain vitamins A,B6 and C and minerals potassium, manganese and sweet potatocopper. They have strong anti-inflammatory and anti-oxidant properties. Sweet potatoes are low in fat and high in fibre, making it a healthy addition to any meal as they support healthy digestion. By selecting orange coloured sweet potatoes you will gain more vitamin A.

-You will find minerals calcium, potassium and magnesium in fresh coriander. Coriander also boasts antioxidant,anti-microbial and anti-bacterial properties making it a powerful medicinal herb for treating many diseases and ailments.


-1x bottle olive oil

-1x onion

-1kg bag of carrots

-2x sweet potatoes

-Bottle dry cooking wine

-1x pack of vegetable stock

-1x bunch fresh coriander

-1x creme fraiche or low-fat plain yoghurt

Resources: Beta-Carotene

Onions and cancer:

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