Nourish with NorthBay Dietitians

Nourish is a blog written each week by NorthBay Healthcare dietitians. It focuses on health and nutrition with educational information, tips and advice as well as an occasional recipe.

Sneak More Health Into Fall

November 14, 2018

Hiding nutritious vegetables in a tasty dish is a strategy parents have used for years on their kids. This concept is highlighted in a great book by registered dietitian Evelyn Tribole, MS, RD called Stealth Health: 100 Delicious Recipes and 1,000 Tips for Eating Right in Spite of Yourself ( Coconut Curry Carrot Soup

In reality even we adults are just big kids and we like our nutrition to make our taste buds happy. If you haven't been eating 3 cups of vegetables daily, now is a great time to start sneaking them into foods you already eat. The benefits are many, from a healthier heart to better digestion to a revved up immune system just in time for winter and holidays.

Soup is a great place to hide nutrients, and this warm cozy Thai-inspired soup is delicious and packed with vitamin A…419 percent of our daily value! Here's to your health!


Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6, about 1.5 cups each
Cost ~ $1.32 serving


  • 2 Tbsp olive oil (or coconut oil)
  • 1 yellow onion
  • 3 Tbsp red Thai curry paste
  • 1 lb. carrots
  • 1 sweet potato (about 3/4 lb.)
  • 3 cups vegetable broth
  • 13.5 oz. can coconut milk
  • pepper to taste


  • cilantro
  • sriracha
  • lime wedges


  1. Dice the onion and add it to a large pot along with the olive oil (or coconut oil). Sauté the onion on medium until soft and translucent (about 5 minutes).
  2. Once the onions are soft, add the Thai curry paste and continue to sauté for about a minute more.
  3. While the onion is sautéing, peel and dice the sweet potato (about 1-inch cubes). Add the sweet potato to the pot after the curry paste has sautéed, and continue to sauté the sweet potatoes while you peel and slice the carrots. Add the carrots to the pot as you slice them.
  4. Add the vegetable broth to the pot, stir to combine, place a lid on top, and turn the heat up to medium-high. Allow the soup to come to a boil, then turn the heat down to low (or just above low) and allow it to simmer for 30 minutes, stirring occasionally. After 30 minutes the sweet potatoes and carrots should be extremely tender and fall apart as you stir the pot.
  5. Turn the heat off and remove the pot from the hot stove top to facilitate cooling. Add the coconut milk and stir to combine. You can reserve a tablespoon or two of the coconut milk to garnish the finished soup, if desired.
  6. Use an immersion blender, or allow the soup to cool further and carefully purée in batches using a traditional blender. Garnish with fresh cilantro, lime wedges and a drizzle of sriracha, if desired. Enjoy!

Adapted from



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