🥬 Creamy Spinach, Carrot & Sweet Potato Soup with Homemade Garlic Bread

 

Some meals just feel nourishing for both body and soul — this creamy veggie-packed soup is one of them. Made with spinach, carrots, sweet potato, onion, garlic, and my homemade coconut milk, this dish is wholesome, comforting, and allergy-friendly.

It paired perfectly with toasted garlic bread made from seeded bread, olive oil, and roasted garlic paste. Simple ingredients, big flavors, and lots of nutrients.

📝 Ingredients

For the Soup:

• 2 cups spinach (60 g)
• 2 medium carrots (150 g)
• 1 medium sweet potato (150 g)
• 1 onion (100 g)
• 3 cloves garlic
• 2 cups homemade coconut milk (480 ml)
• 1 tsp coriander seasoning (optional)

For the Garlic Bread:

• 4 slices seeded bread
• 2 cloves roasted garlic
• 1 tbsp olive oil

👩🏽‍🍳 Method

1. Prep the veggies – Peel and chop the carrots, sweet potato, onion, and garlic.
2. Cook down – In a saucepan, sauté onion and garlic in a splash of olive oil until soft. Add carrots and sweet potato, cover with water, and simmer until tender.
3. Blend – Add spinach and let wilt, then transfer everything to a blender. Blend until smooth.
4. Finish – Return the mixture to the pot, pour in the homemade coconut milk, season lightly, and let it simmer for 5 minutes.
5. Garlic bread – Mash roasted garlic with olive oil to form a paste. Spread onto seeded bread slices and toast until golden.
6. Serve the soup hot with garlic bread on the side

🍴 Nutrition & Calories (per serving, approx. – recipe serves 2)

Component	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Spinach (60 g)	15	2	2	0.3	2
Carrots (150 g)	60	14	1	0.3	4
Sweet potato (150g)	130	30	2	0.1	4
Onion (100 g)	40	9	1	0.1	2
Garlic (3 cloves)	12	3	0.5	0	0.2
Coconut milk (240ml)	230	6	2	24	2
Seeded bread (2 slices)	200	30	8	6	4
Olive oil (1 tbsp)	120	0	0	14	0
Per serving	~400	~47

🌟 Family Notes

• My son skipped the soup and instead had the sweet potato pudding I made yesterday — his current favorite!
• My daughter ate some of the soup, which was a win since little ones can be fussy with greens.
• Personally, I loved how light yet filling it was — easy on the stomach, comforting, and because of the magnesium from the spinach, I feel like I’ll have a really good night’s sleep.

🧑🏽‍🔬 Nutrition Benefits

• Spinach (Magnesium & Iron): Supports energy, muscle recovery, and promotes better sleep.
• Sweet Potato (Beta-carotene & Fiber): Aids gut health, immunity, and provides steady energy.
• Carrots (Vitamin A): Essential for healthy eyes and skin.
• Garlic (Antioxidants): Supports heart health and immunity.
• Coconut milk (MCTs): Provides healthy fats for energy and hormone balance.

📖 Backed by studies:

• Magnesium improves sleep quality (Nutrients, 2017).
• Leafy greens like spinach support heart and immune health (Journal of Food Science, 2015).
• Sweet potatoes provide complex carbs for sustained energy (Advances in Nutrition, 2019).

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