Delicious Healthy Sweet Potato Soup Recipe

Looking for a savory sweet potato soup? One without too much dairy but still creamy? You’re in the right spot. This recipe by Nicki Sizemore is great for any meal, from a busy weeknight to a special dinner. It features simple ingredients like sweet potatoes, carrots, and vegetable broth. So, you can whip up a tasty, nourishing meal that suits your taste.

Key Takeaways

  • Prep and cook time total: 50 minutes
  • Servings: 4-6 people
  • Soup is vegan, gluten-free, and high in dietary fiber
  • Contains 371 kcal per serving
  • Can be refrigerated for up to 5 days and frozen for up to 2 months

Introduction to Sweet Potato Soup

Step into the warm embrace of cozy sweet potato soup. This dish strikes a perfect balance between tasty and healthy. It’s famous for its comforting flavors and simple cooking steps. This versatile soup recipe is great for fancy dinners or a quiet evening at home. You can easily modify it to suit your taste.

This soup is more than delicious. It makes weeknight cooking easy. All the ingredients are simple, and you can have it ready in just 30 minutes. Every 1.33 cups serve gives you 250.8 kcal, including 48.2g of carbs, 6.3g of protein, and 3.5g of fat. It鈥檚 a meal that鈥檚 both tasty and good for you.

Many food lovers have fallen for this cozy sweet potato soup. It’s got a high rating of 4.78 from 27 votes. This soup is rich in fiber (7.5g) and packed with vitamins. It’s perfect for those on vegan and gluten-free diets. Sweet potatoes can help lower blood pressure and stabilize blood sugar. Try adding them to your diet and see the difference.

Ingredients for Sweet Potato Soup

When making sweet potato soup, knowing your ingredients matters. This section covers the main ingredients and optional ones. They can make your soup even tastier.

Main Ingredients

First, collect your basic ingredients for the soup. The sweet potato is key. It’s full of vitamins, fiber, and antioxidants. Here’s what you need:

  • 1 pound of sweet potatoes
  • 2 leeks or onions
  • 4 cloves of garlic
  • 2 tablespoons of butter or oil
  • 6 cups of chicken or vegetable broth
  • 1 teaspoon of cumin powder
  • Salt and pepper to taste

These items make up the soup’s base and add lots of flavor. The broth makes it smooth and the spices add warmth.

Optional Additions

You can make your sweet potato soup even better with some extras. Here are some options for different diets:

  • 1 cup of cream or coconut milk for creaminess
  • Toasted pecans or pumpkin seeds for crunch
  • Freshly grated ginger for a spicy kick
  • Various seasonings like curry powder, cumin, or Aleppo pepper

Adding these can improve the soup’s texture and taste. Feel free to try new things to make the soup perfect for you!

Step-by-Step Cooking Instructions

Here鈥檚 a friendly guide to making delicious and creamy sweet potato soup.

Preparation Steps

Begin by getting your ingredients ready:

  • Peel and cube 4 medium-large sweet potatoes (about 2.25 pounds).
  • Chop 2 large carrots and 1 large yellow or white onion.
  • Mince 5 cloves of garlic and 1 tablespoon of fresh ginger.
  • Have your spices ready: 1 陆 teaspoons ground cumin, 1 陆 teaspoons paprika, 录 teaspoon ground nutmeg, and 录 teaspoon cayenne (optional).

Heat 1 tablespoon of olive oil in a large pot over medium heat. Saut茅 the onions until they’re soft and look clear. Then, add the garlic and ginger. Cook everything together for 2 more minutes. This step builds a strong flavor foundation.

Cooking Process

Now, get the spices in. Stir in the cumin, paprika, nutmeg, and optional cayenne. Let them coat the vegetables. After a minute, add the sweet potatoes and carrots.

Next, pour in 6 cups of low sodium vegetable broth. Make sure the veggies are fully covered. Bring the mix to a boil, then turn down the heat. Let it simmer for about 30 minutes. This slow cook makes the sweet potatoes tender and flavorful.

Blending the Soup

When the vegetables are soft, take the pot off the heat. For a creamy texture, remove any bay leaves. Use an immersion blender or move the mix to a blender. Blend it until it’s smooth and creamy. This step gives the soup a rich bisque-like texture without heavy cream.

If the soup feels too thick, add some vegetable broth or unsweetened coconut milk. Adjust with salt and black pepper to taste. A little freshly chopped parsley is the perfect garnish. It makes the soup both taste and look better. Enjoy your hearty and healthy sweet potato soup!

Flavor Variations to Try

Sweet potato soup is a flexible dish you can make your own. You can customize it using spice variations for soup and interesting vegetable swap options.

spice variations for soup

Spice Variations

Add various spices to your sweet potato soup for a unique flavor. Here are some popular choices:

  • Curry Powder: Offers a warm, earthy taste.
  • Cumin: Gives a smoky depth.
  • Cayenne Pepper: Perfect if you enjoy a spicy touch.

In 14 sweet potato soup recipes, ingredients like ginger, nutmeg, and cayenne pepper were common. Adjust these spices to fit your taste or mix them for new flavors.

Vegetable Substitutions

If you want to tweak your soup more, try swapping sweet potatoes for other veggies. Consider these vegetable swap options:

  • Butternut Squash: It’s creamy with a hint of sweetness.
  • Parsnips: They add a subtle earthy taste.
  • Carrots: They bring sweetness and color.

Using different vegetables changes the taste and lets you use what’s in season. These swaps show sweet potato soup’s flexibility for various tastes and occasions.

Spice Flavor Profile Suggested Amount
Ginger Warm and slightly spicy 1 tablespoon
Nutmeg Sweet and nutty 1 teaspoon
Cayenne Pepper Spicy 1/4 teaspoon

Playing with these spice variations for soup and vegetable swap options makes each sweet potato soup unique. Enjoy finding your favorite version and make it the best part of your meal!

Healthy Sweet Potato Soup Recipe

Try our cozy and nutritious sweet potato soup, perfect for all seasons. This Vegan Sweet Potato Soup is tasty and full of health benefits. Let’s walk through making this hearty meal that’s good for you.

This sweet potato soup is made with healthy ingredients that are packed with flavor. Each bite is filled with vitamins and minerals. It’s a warm, nutritious meal that doesn’t skimp on taste.

  • Calories: 326 kcal
  • Fat: 24g (15% from calories)
  • Protein: 3g per serving
  • Fiber: 6g per serving
  • Sugar: 9g per serving
  • Potassium: 597mg per serving
  • Vitamin A: 509% per serving
  • Vitamin C: 6mg per serving
  • Calcium: 58mg per serving
  • Iron: 1mg per serving

Note: This dish offers 5 WW Freestyle Points per serving. It makes 1.5 cups per serving and has 6 servings total. It’s great for family meals or preparing in advance.

Ingredient Quantity
Celery stalks 2
Large Yellow Onion
Red Bell Pepper 1
Garlic cloves 3-5
Dried Rosemary 1 tsp
Dried Thyme 陆 tsp
Sweet Potatoes (medium or large) 2 Medium or 1 large
Cooked Chickpeas 2 cups
Vegetable Broth 4 cups
Filtered Water 4 cups
Curly Kale 1/2 bunch
Avocado or Olive Oil 1 tablespoon
Chopped Medium Onion 1
Minced Garlic Cloves 2
Fresh Ginger (finely chopped) 1 tablespoon
Chopped Sweet Potatoes 2 large (about 6 cups)
Dried Oregano 1 teaspoon
Paprika 录 teaspoon
Sea Salt 1 teaspoon
Ground Pepper 陆 teaspoon
Pinc of Cayenne Pepper (optional) Pinch
Coconut Milk 1 15 oz can
Vegetable Broth 1 32 oz container

This sweet potato soup has a 4.9 out of 5 stars from 10 reviews, making it very popular. You can keep leftovers in the fridge for up to 5 days. Or freeze it for up to 3 months for a quick, nutritious meal later.

Tips for a Creamier Soup

Making the perfect creamier sweet potato soup is a fun cooking adventure. The right tips can make your soup rich, smooth, and tasty.

Dairy and Non-Dairy Options

To get a creamier sweet potato soup, try dairy and non-dairy options. Coconut milk adds a tropical taste and smooth texture. You can also use regular milk or cream instead of some broth or water to make your soup richer. Pick what works for you based on what you like and your dietary needs.

Blending Techniques

Good blending makes your soup super smooth. Use a stick blender or a regular blender to blend it well for about 2 minutes. Remember to season it well to enhance the sweet potato flavor. By following these tips, you’ll end up with a deliciously velvety soup.

Here鈥檚 a quick guide to help with your soup making:

Prep Time Cook Time Total Time Servings Calories per Serving
5 Minutes 40 Minutes 45 Minutes 4-6 148kcal

Serving Suggestions

Make your sweet potato soup stand out with well-chosen sides and toppings. Picking the right extras can turn a simple meal into an amazing one.

Pairing with Sides

Sides are key for a full, satisfying meal. Here are some cozy options:

  • Oven-Grilled Cheese: Grilled cheese sandwiches are a perfect match, offering crunch and rich flavor.
  • Cornbread: Warm cornbread complements the soup with its buttery sweetness, creating a perfect balance.

Garnishes and Toppings

Add flair to your soup with these inventive toppings:

  • Swirls of Cream: A cream or coconut milk drizzle boosts the soup’s creaminess and looks fancy.
  • Sprinkle of Nuts or Seeds: Toasted pumpkin seeds or crushed almonds add crunch and a nutrient kick.

Vegan and Gluten-Free Options

Making your vegan sweet potato soup fit different diets is easy and improves its nutrients. Just a few tweaks will mean everyone can enjoy it, without losing any of the taste.

vegan sweet potato soup

If you need a plant-based choice, try canned full-fat coconut cream instead of heavy cream. This keeps the soup creamy and adds a hint of coconut. You can also use unsweetened almond milk to keep it rich and smooth.

Choose a gluten-free vegetable broth for gluten-free cooking. This step is important to make sure your sweet potato soup is safe for those with gluten sensitivities.

Add ginger, cinnamon, and cayenne pepper to your soup for extra warmth and flavor. Feel free to swap maple syrup with coconut sugar or honey to meet your taste.

Below are some nutritional facts about the vegan and gluten-free sweet potato soup:

Nutrient Per Serving
Calories 247kcal
Carbohydrates 43g
Protein 3g
Fat 7g
Saturated Fat 1g
Sodium 1402mg
Potassium 634mg
Fiber 6g
Sugar 13g
Vitamin A 24451IU
Vitamin C 7mg
Calcium 86mg
Iron 1mg

With these plant-based and gluten-free choices, making a nutritious and tasty vegan sweet potato soup is simple. It’s great for all kinds of diets. Enjoy every spoonful of its healthy goodness!

Storing and Reheating Tips

Storing and reheating sweet potato soup the right way is key to a great meal prep. These tips will make sure your soup stays tasty and nutritious. Enjoying it later will be just as good as when it’s fresh.

Refrigeration Advice

Keep your sweet potato soup in airtight containers in the fridge for short-term storage. It’s easy to grab a portion when you’re ready, and it stays fresh up to 5 days. Plus, the soup even gets more delicious over time.

Freezing Instructions

Freezing your soup is perfect for keeping it longer. Put it into portion-sized, freezer-safe containers. This makes mealtime easy, especially during a busy week. You can freeze the soup for 3 months.

When you’re ready to eat it, just thaw it in the fridge overnight. Then, warm it up in a saucepan over medium heat. It鈥檚 really simple.

Nutritional Information Per Serving
Calories 256 kcal
Fat 8g
Cholesterol 22mg
Sodium 1013mg
Potassium 785mg
Fiber 7g
Sugar 12g
Vitamin A 32520IU
Vitamin C 8mg
Calcium 83mg
Iron 1.6mg

Health Benefits of Sweet Potatoes

Sweet potatoes are on Jonny Bowden’s list of the 150 healthiest foods. They are full of fiber, antioxidants, vitamin A, and potassium. This shows how sweet potatoes nutritional value supports healthy eating. It adds good stuff to every meal you make.

One cup (200 grams) of baked sweet potato has 180 calories, 41g of carbs, and 4g of protein. It also has 6.6g of fiber. With 213% of the Vitamin A you need each day and 44% of Vitamin C, sweet potatoes are super nutritious. They help keep your immune system strong because they have beta carotene, which turns into Vitamin A. This is great for your eyes, protecting them from damage.

Eating lots of fruits, veggies, and foods high in antioxidants can cut the risk of mental decline and dementia by 13%. Sweet potatoes, with 20-33g of fiber a day, can lower the risk of colon cancer. They help you stay regular too.

Cooking sweet potatoes keeps at least 70% of their beta carotene. Adding a little fat increases the absorption of this important nutrient. This way, you get the most benefits. Enjoying dishes like sweet potato soup shows their value in tasty, healthy meals.

Purple sweet potatoes may help slow down the growth of some cancer cells in lab studies. This is because of anthocyanins. With lots of fiber and antioxidants, sweet potatoes boost your health big time. They’re key for making your diet better with healthy ingredients.

Sweet potatoes with beta carotene can keep you from getting Vitamin A deficient. This is a big deal in many places worldwide, preventing blindness. Adding sweet potatoes to your meals means lots of benefits. Learn more about their great effects from Healthline’s article on sweet potato benefits. When you eat sweet potatoes, you’re choosing health, from better gut health to stronger immunity.


Sweet potato soup is a tasty mix of nutrition good for any time. It’s packed with sweet potatoes, peas, and cauliflower. These ingredients give you vitamins, minerals, and amino acids for health.

Curry spices and coconut milk add great flavors and health perks. They help fight inflammation and help your body use nutrients better.208/words>

Making this vegan sweet potato curry soup is quick and feeds up to four people. It takes just over an hour to prepare. Roasted sweet potatoes and cauliflower, with peas on top, make it look and taste great.

Enjoy it with whole-grain bread or salad for a full meal. This combination makes your meal even healthier and more satisfying.

This recipe is great whether you’re new to vegan food or a pro. It’s a versatile dish that encourages culinary creativity. With its benefits and cozy feel, it’s likely to become a kitchen favorite.


Can I use vegetable broth instead of chicken broth?

Yes, vegetable broth is great for making sweet potato soup vegan or vegetarian.

What spices can I use to add more flavor to my soup?

Add curry powder, cumin, cayenne, or Aleppo pepper. They all boost your soup’s taste.

How do I achieve a creamy texture without using heavy cream?

Use coconut milk or regular milk for creaminess. A stick blender makes the soup perfectly smooth.

Can I substitute sweet potatoes with other vegetables?

Yes, try butternaut squash instead of sweet potatoes. It’s delicious too!

How do I store and reheat sweet potato soup?

Keep it in the fridge for 5 days or freeze for 3 months. Thaw in the fridge then reheat on the stove or microwave.

What are some good sides to pair with sweet potato soup?

Oven-grilled cheese sandwiches or cornbread are perfect with this soup. They make the meal fulfilling.

Can this soup be made vegan and gluten-free?

For a vegan and gluten-free version, use coconut milk and check the broth’s labels.

What garnishes and toppings work well with sweet potato soup?

Top it with toasted pecans or pumpkin seeds. Cream swirls also look and taste good.


These FAQs help you customize sweet potato soup to suit various tastes and diets. They make it easy and fun to enhance your soup.