Healthy Sweet Potato Soup Recipe
This healthy Sweet Potato Soup recipe is rich and creamy and oh so delicious!
Made with wholesome ingredients that allow the incredible flavor of the sweet potatoes to really shine through, this easy recipe is one you’ll definitely want to add to your fall soup lineup.
Sweet potatoes are the main attraction in this healthy soup recipe, with good reason, too. They’re delicious!
Once the potatoes are cooked, they become so sweet and velvety smooth, you don’t even have to add heavy cream to give it that wonderful, dreamy, bisque-like texture.
Not only are sweet potatoes super nutritious, but they also add a natural sweetness and a gorgeous, vibrant color to any dish.
I use them as often as I can in recipes like these Sweet Potato Bites and Sweet Potato Muffins.
Sweet potato fans will love the flavors of this vegan japchae, as well. A Korean dish with sweet potato glass noodles and veggies, it’s a fabulous, healthy dish.
I think you’ll also love these easy Quinoa Sweet Potato Wraps and one of my favorite meals, this amazing Kale and Sweet Potato Power Bowl.
What gives this soup recipe a rich and wonderful depth of flavor is that it includes an earthy combination of sweet potatoes and carrots with a mix of herbs and spices that work perfectly together.
Serve this soup with Easy Homemade Cornbread Recipe Without Buttermilk making it dairy-free, too!
It’s truly the ultimate, satisfying weekday lunch or busy weeknight dinner. For another simple dinner idea, try this easy Margherita pasta recipe. It’s ready in minutes!
Why We Love this Recipe
Though most soup recipes can be a true labor of love, this is an easy recipe that uses a few basic ingredients and only requires about 10 minutes of prep time!
It’s a rich and creamy soup that’s also vegan, dairy free, gluten free, and nut free which makes it an awesome meal option for almost everyone! For my Daniel Fast loving friends, add this to your list of Daniel Fast soup recipes.
Because this is such a filling and satisfying soup, you can serve it as a main course with a simple salad and or you can serve a cup of it as a hearty starter to most any meal.
What Goes Into this Soup
Key Ingredients
- Sweet potatoes and carrots: The main ingredients in this soup, they give this recipe a sweet and earthy flavor and creates a perfect creamy texture.
- Yellow onion, celery and fresh garlic: They all work together to provide the soup with an amazing balance of flavor.
- Vegetable broth: Acts as a base of the soup. You can also use vegetable stock if that’s what you have on hand.
- Miso paste (white or yellow): Has a deeply savory and nutty flavor that helps to balance out the sweetness in the potatoes and carrots.
- Seasonings: Coarse salt, ground black pepper and ground ginger round off the flavor profile of the soup. You can also use very finely grated fresh ginger if you prefer.
See recipe card for quantities and full directions.
How to Make This Sweet Potato Soup
Step 1. Peel and cube the sweet potatoes. The smaller you cut them the faster they will cook.
Step 2. Dice the onion.
Step 3. Finely chop the celery.
Step 4. Peel and dice the carrot. Then mince the garlic.
Step 5. In a large, heavy bottomed pot, heat the light olive oil over medium heat.
Note: You can also use any neutral oil like canola, grapeseed, avocado, or vegetable. Regular EVOO has more flavor compared to light olive oil, which is why we suggest a neutral oil with less flavor, but it is okay to use.
Step 6. Add the onion, celery, carrot, and garlic.
Step 7. Cook for 5 minutes, stirring regularly, until the onion starts to get translucent.
Step 8. Add the sweet potato, ground ginger, and broth plus a cup of water.
Step 9. Cover and cook over medium-low heat for 30-40 minutes until all the vegetables are extremely soft.
Step 10. Add the miso paste, salt, and pepper.
Step 10. Remove from the heat and use an immersion blender or stick blender to pulse everything until smooth. Alternatively, allow to cool slightly and then use a regular blender.
Note: Immersion blenders are so inexpensive, and you will seriously wonder how you made soup without one once you have one!
Step 11. Taste and adjust the salt to preference. Garnish with fresh parsley if desired.
Variations
- Toppings: This soup is perfect just as it is, but you can add some toasted pumpkin seeds or pine nuts for a little added crunch. If you aren’t gluten free, you can toast chunks of crusty bread to make homemade crotons as a topping!
- Spicy Sweet Potato Soup: Next time, give this recipe a little kick of heat with some red pepper flakes or a tiny pinch of cayenne pepper.
- Sweet Potato Kale Soup: If you want to add a green veggie to the creamy soup mixture, remove the stems and finely chop fresh kale. Add it to the broth as the potatoes cook.
- Spices and Herbs: This is your soup, so have fun and create your own flavors by adding different seasonings. A little bit of curry powder or ground coriander, or maybe fresh herbs like bay leaves or basil would make great options.
- Chunky Style: This soup has a thick bisque like texture. If you want a chunky soup, you can reserve some of the cooked cubed potatoes and carrots then add them back in after you have blended up the rest.
- Broth Options: Because this is a vegan recipe, we used vegetable stock. For a nonvegan version, you can use chicken broth or chicken stock.
I think you’ll love this 4 ingredient potato soup, too. So easy for busy nights!
FAQs
You can serve this soup with just about anything you’d like. It’s awesome with a grilled cheese sandwich or green salad for a quick and easy main dish. Or serve a cup of it as a side dish or appetizer with grilled fish, steak or chicken.
Fresh sweet potato soup will keep fresh in an airtight container in the fridge for about 4 to 6 days. Just allow your soup to completely cool before transferring it.
You can also freeze it so you can enjoy it another day. Transfer it to a freezer safe container, label it with the date and place it in the freezer for up to several months.
If you want to thin out your soup a little, you can just add a little more broth. For creamy options, you can also thin it out with a bit of almond milk or full-fat coconut milk. If you are not dairy-free you can even add a little heavy cream.
Helpful Tips
Make sure you choose sweet potatoes and not yams. Though they look very similar, yams tend to be starchier and drier which could alter the texture of the soup.
Pick the best sweet potatoes. When selecting your sweet potatoes, make sure and look for discolorations or gouges in the skin. You want potatoes that are nice and firm with smooth even colored skin.
If you’ve never used an immersion blender before, make sure you place the blade in the bottom of the pot before you turn it on. No one wants hot soup to splatter on them.
If you’re using a traditional blender or food processor, make sure you leave the small top lid piece open. Pressure from a hot liquid will build inside your blender possibly causing it to pop open. Talk about a mess!
When cooking the soup, you want to use a heavy bottom large pot. This allows you plenty of room in the pot to blend the soup once it has finished cooking.
More Delicious Soup Recipes
Healthy Sweet Potato Soup
Ingredients
- 1 ½ lbs sweet potato about 2-3 large, cubed, 675g
- 1 medium yellow onion 175g
- 2 stalks celery 100g
- 2 large carrots 175g
- 2 cloves garlic 10g
- 2 tablespoon light olive oil 30ml Can use any neutral oil like canola, grapeseed, avocado, or vegetable.
- 2 teaspoon ground ginger 4g
- 3 cups vegetable broth 710ml
- 4 tablespoon miso paste 60g, white or yellow is fine
- ½ teaspoons coarse salt 3g
- 1 teaspoon ground black pepper 2g
- parsley for garnish
Instructions
- Peel and cube the sweet potatoes. The smaller you cut them the faster they will cook.
- Dice the onion.
- Finely chop the celery.
- Peel and dice the carrot. Then mince the garlic.
- In a large, heavy bottomed pot, heat the oil over medium heat.
- Add the onion, celery, carrot, and garlic.
- Cook for 5 minutes, stirring regularly, until the onion starts to get translucent.
- Add the sweet potato, ground ginger, and broth plus a cup of water.
- Cover and cook over medium-low heat for 30-40 minutes until all the vegetables are extremely soft.
- Add the miso paste, salt, and pepper.
- Remove from the heat and use an immersion blender or stick blender to pulse everything until smooth. Alternatively, allow to cool slightly and then use a regular blender.
- Taste and adjust the salt to preference.
- Optional: Garnish with fresh parsley.
Notes
If you’re using a traditional blender or food processor, make sure you leave the small top lid piece open. Pressure from a hot liquid will build inside your blender possibly causing it to pop open. Talk about a mess! When cooking the soup, you want to use a heavy bottom large pot. This allows you plenty of room in the pot to blend the soup once it has finished cooking.
