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    Home Β» Recipes Β» Meals

    Healthy Sweet Potato Soup Recipe

    Published: Nov 4, 2022 Β· Modified: Jun 6, 2023 by Gaby Dimova Β· This post may contain affiliate links Β· 2 Comments

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    This healthy sweet potato soup recipe is one of my favorite soups to have when the weather starts to get colder. It's such an easy recipe made with wholesome ingredients, and it's completely plant-based. It's got a natural sweetness from the sweet potatoes and carrots, and a creamy, luxurious texture. It's also naturally gluten-free.

    dipping naan bread in a bowl of sweet potato soup

    Making the soup vegan

    This delicious soup is full of nutrients. Even though it's completely plant-based, it's got a creamy texture, without the dairy. It's made with simple ingredients, all of which are either pantry staples, or you can easily find them at your local grocery store. It's not too different from non-vegan sweet potato soup, with the main difference being that we are going to replace the heavy cream with canned full-fat coconut cream.

    What you will need to make this creamy sweet potato soup recipe

    Soup Ingredients

    • olive oil
    • onion
    • fresh garlic cloves
    • sweet potatoes
    • carrots
    • coconut milk (from a can)
    • vegetable broth
    • lime
    • grated fresh ginger
    • paprika
    • turmeric
    • curry powder (optional)
    • salt and black pepper

    Garnish options

    Here are some delicious garnish options you can top your soup with! I went with the first four listed.

    • coconut milk (swirled on top)
    • olive oil or chili oil
    • red peppper flakes
    • fresh basil
    • pumpkin seeds
    • croutons
    • naan bread

    Equipment

    • large pot
    • immersion blender/ stick blender or a regular blender
    • knife, vegetable peeler and cutting board
    • bowls and spoons to serve

    The full ratios as well as the nutrition facts are listed in the recipe card at the bottom of the post.

    If you try this recipe and like it, please consider leaving a star rating and a comment, it really helps me support the blog and the free recipes I provide (:

    How to make your healthy sweet potato soup recipe

    Start by chopping the onions, garlic, sweet potatoes, and carrots. They do not have to be chopped perfectly, since we will be blending them at the end. You want to roughly chop the vegetables smaller so that they cook faster.

    chopping a peeled sweet potato
    chop the sweet potato
    chopping a carrot
    chop the carrots
    chopping an onion
    chop onion and garlic
    chopping onion
    dice the garlic

    Add the olive oil, garlic, and onion to a large soup pot and cook for 3-5 minutes over medium heat. Add the sweet potatoes & carrots along with the coconut milk, vegetable stock, lime juice, ginger, paprika, turmeric, salt, and pepper.

    Cover the pot & cook on high heat for about 30-35 minutes, until the vegetables are soft enough so that you can easily stick a fork through them. Stir occasionally. 

    sauteeing garlic and onion with olive oil
    sautee the onion and garlic in olive oil
    adding carrots and sweet potatoes to a pot
    add the sweet potato and carrots
    pouring coconut milk in a pot of soup
    add coconut milk
    pouring vegetable broth over soup
    add vegetable stock
    squeezing out lime juice in a pot of soup
    add lime juice
    spices in a pot of sweet potato soup
    add spices
    grating ginger
    grate ginger
    covering a pot of soup with a lid
    cover and cook

    After the vegetables are soft, blend everything either by using an immersion blender, or transferring the soup to a food processor.

    immersion blender blending a soup

    Note: I have tried blending this soup with an immersion blender, in my Vitamix, and my Nutribullet. Even though my Nutribullet is the smallest blender I have and I had to blend the soup in portions, I found that this blender gives me the smoothest and creamiest texture. Sometimes it can be a bit chunky if I just blend it in with an immersion blender (even though that's how I did it this time)!

    Pour your creamy soup into bowls & enjoy!

    My favorite toppings for this soup are fresh basil, a swirl of coconut cream, a little olive oil, and red pepper flakes for a kick of heat. If you wanted a little added crunch, pumpkin seeds are a great high-protein option.

    You can also dip some delicious toasted crusty bread or toasted naan bread in the soup.

    sweet potato carrot soup being poured into a bowl
    pour the soup into bowls
    dipping naan bread in a bowl of sweet potato soup
    top with toppings of choice
    sweet potato soup on naan bread
    dip naan bread and enjoy!

    Video

    More sweet potato recipes

    • sweet potato brownies
    • vegan queso dip
    • ube (purple sweet potato) cheesecake

    More vegan soup recipes

    • vegan tomato soup
    • vegan minestrone soup
    bowl of healthy sweet potato soup recipe

    Healthy Sweet Potato Soup Recipe

    Gaby Dimova
    This healthy sweet potato soup recipe is vegan, naturally gluten free, and made with wholesome ingredients. It's creamy, cozy, and delicious!
    5 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 30 minutes mins
    Total Time 45 minutes mins
    Course Soup
    Cuisine American
    Servings 4 bowls
    Calories 371 kcal

    Equipment

    • immersion blender or food processor
    • large pot

    Ingredients
      

    • 2-3 tbsps olive oil
    • Β½ onion
    • 2 cloves garlic
    • 16 oz sweet potatoes
    • 16 oz carrots
    • 1 can coconut milk
    • 5-6 cups vegetable broth
    • juice of Β½ lime
    • 1 tablespoon grated ginger
    • Β½ tablespoon paprika
    • Β½ tablespoon turmeric
    • 1 teaspoon salt
    • Β½ teaspoon pepper

    Instructions
     

    • Start by chopping the onions, garlic, sweet potatoes, and carrots.
    • Add the olive oil, garlic, and onion to a pot and cook for 3-5 minutes over medium heat. Add the sweet potatoes & carrots along with the coconut milk, broth, lime juice, ginger, paprika, turmeric, salt and pepper.
    • Cover the pot & cook on high heat for about 30-35 minutes, until the vegetables are soft enough so that you can easily stick a fork through them. Stir occasionally.
    • After the vegetables are soft, blend everything either by using an immersion blender, or transferring the soup to a food processor.
    • Pour into bowls & enjoy! This makes 4 servings.

    Video

    Notes

    You can add more or less broth, depending on if you like your soup thicker, or runnier. For this recipe, I wanted to get a consistency that's right in the middle, so if you use this amount, your soup should be neither too thick nor too runny.

    Nutrition

    Calories: 371kcalCarbohydrates: 37gProtein: 4gFat: 25gSaturated Fat: 18gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 1531mgPotassium: 856mgFiber: 7gSugar: 13gVitamin A: 28557IUVitamin C: 12mgCalcium: 77mgIron: 3mg
    Keyword sweet potato carrot soup
    Tried this recipe?Let us know how it was!

    How to store the soup

    Store the soup in an airtight container in the fridge for 4-5 days.

    Can I freeze this soup?

    You can freeze the soup by placing it in a freezer-safe container and placing it in the freezer. When you're ready to enjoy it, allow it to thaw slightly at room temperature, then place it in a soup pot and cook it until it's defrosted and it's nice and warm.

    What to serve with this healthy sweet potato soup recipe

    A great side dish to serve with this soup be some vegan grilled cheese, or toasted naan bread.

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    Comments

      5 from 12 votes (12 ratings without comment)

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    1. Cynthia Rumplick

      August 04, 2023 at 4:48 pm

      How many carrots?
      How many sweet potatoes?

      Reply
      • Gaby Dimova

        August 09, 2023 at 7:40 pm

        Everything is written in the recipe card in oz πŸ™‚

        Reply

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