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–+ servings
Sweet Potato Soup

Creamy Sweet Potato Soup That's Healthy and Delicious

This creamy sweet potato soup is a warm, inviting dish perfect for any occasion, fulfilling vegan and healthy dietary needs.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil can substitute with avocado oil
  • 2 cups Sweet Potatoes opt for red-skinned for best taste
  • 1 cup Carrots parsnips can be an alternative
  • 1 medium Onion shallots are a milder substitute
  • 3 cloves Garlic fresh garlic preferred
For the Flavoring
  • 4 cups Vegetable Stock can use chicken broth if not vegan
  • 1/2 teaspoon Black Pepper
  • 1 teaspoon Salt use low-sodium for healthier option
  • 1 teaspoon Paprika swap with cayenne for spicy kick
  • 1/2 teaspoon Ground Cinnamon optional
  • 1/2 teaspoon Ground Turmeric curry powder is an alternative
  • 1 teaspoon Dried Rosemary optional, thyme is a substitute

Equipment

  • large pot
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. Sauté Vegetables: Heat olive oil in a large pot over medium heat. Add diced sweet potatoes, chopped carrots, diced onion, and minced garlic. Cook for about 10 minutes until softened.
  2. Add Liquid and Spices: Pour in vegetable stock, black pepper, salt, paprika, cinnamon, turmeric, and optional herbs. Stir well and bring to a gentle boil.
  3. Simmer: Once boiling, reduce heat and let simmer uncovered for 30-40 minutes, checking for doneness.
  4. Blend: Use an immersion blender until smooth, or blend in batches in a stand blender.
  5. Serve: Adjust seasoning if needed, ladle into bowls, garnish, and serve immediately.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 35gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 6gSodium: 450mgPotassium: 800mgFiber: 6gSugar: 4gVitamin A: 20000IUVitamin C: 30mgCalcium: 60mgIron: 2mg

Notes

For best results, choose red-skinned sweet potatoes and adjust soup thickness by varying stock amount. Store in airtight containers, refrigerate for up to 5 days, or freeze for up to 3 months.

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