Our creamy sweet potato soup is a tasty and convenient one-pot recipe you can make in 30 minutes with simple ingredients.

The sweet potatoes cooked with ginger, garlic, apple, and a splash of vinegar make the soup creamy, sweet, tangy, and aromatic.

The soup is nutritious, comforting, and soul-warming. It’s excellent for fall and winter weeknight dinners, holiday meals, and meal prep alike.

sweet potato soup with parsley and hot sauce

Dietary Note: This recipe is suitable for a vegetarian, vegan, and gluten-free diet.

Soups are a great way of incorporating more veggies into one’s diet.

However, did you know most store-bought soups are considered ultra-processed food packed with too much salt, sugar, and other hidden ingredients that are not good for us?

The good news is that making soup at home is very easy. In this blog post, we’ll show you how to make a restaurant-worthy sweet potato soup in 30 minutes, in one pot, and with simple ingredients.

You can serve it for Thanksgiving or Christmas or as a cozy and nutritious family dinner.

Ingredients & Substitutions

sweet potato soup ingredients

Quantities are in the recipe box at the bottom of the page.

Flavor base

Onion, carrot, garlic, and ginger make up the flavor base of sweet potato soup. We fry them gently in extra virgin olive oil.

Substitute avocado oil or olive oil for extra virgin olive oil.

Substitute a thinly sliced leek for the onion.

Sweet potatoes

We use orange-fleshed sweet potatoes to make a vibrant and bright sweet potato soup.

You can find them in most supermarkets. White sweet potatoes also work, although the soup won’t look as colorful.

In the US, sweet potatoes are sometimes called yams, so that you might find them under that name in some stores.

Apple

Apple is delicious in sweet potato soup, and you should totally add it in. It adds a naturally sweet and fruity flavor that makes the soup delicious.

You can use any apple variety here; it’s best if peeled.

Cumin

A touch of ground cumin perfectly fits the sweet potato’s earthy sweetness and nuttiness, adding a warm and citrusy aroma.

If you don’t like cumin, you can leave it out.

Vegetable broth

We use vegetable broth instead of chicken stock to keep the recipe meat-free so that your vegan or vegetarian guests or family members can enjoy this recipe, too.

Switching from meat-based stocks to veg-based ones is an easy way to reduce meat consumption without realizing it.

However, if you prefer, you can use chicken stock here.

Coconut milk

Sweet potato soup needs some “creamer” for a rich, velvety consistency that pleases the mouth.

You can use some full-fat coconut milk or coconut cream for a creamier texture or a low-fat one for fewer calories. Either way, coconut milk and sweet potatoes are perfect together!

Add Greek yogurt, heavy cream, half-half, sour cream, or cream cheese if you dislike coconut.

If you are vegan or lactose intolerant, there is a dairy-free version for all these products.

Salt and pepper

You’ll need sea salt or kosher salt to bring out the taste of the veggies and freshly ground black pepper for aroma.

Garnish

You can garnish the soup with reserved coconut milk, sesame seeds, grated lime zest, red pepper flakes, chili oil, olive oil, and pepitas or pumpkin seeds.

Alternatively, you can top the soup with homemade oven-baked croutons, air-fried croutons, and a sprinkle of chopped cilantro or parsley.

A final option is roasted chickpeas or crispy air-fried chickpeas instead of the bread croutons. This way, you’ll add some healthy plant protein to this delicious soup.

sweet potato soup with sesame seeds and lime

How to make sweet potato soup

Heat the oil in a large pot or Dutch oven. Add chopped onion and carrot, and fry for 3 minutes, then add grated garlic, ginger, cumin, and red pepper flakes and fry one more minute.

flavor base for sweet potato soup

Now add the vegetable broth, peeled and diced sweet potatoes, peeled and chopped apple, and season with salt and black pepper.

Cover with a lid, bring to a boil on high heat, then crack the top open and let simmer on medium heat for 20 minutes or until the sweet potatoes are fork tender.

apple and sweet potatoes simmering in a casserole

Turn the heat off and blend the soup with an immersion blender until smooth.

Note: you can also blend the sweet potato soup in a standing blender, but in this case, let the soup cool down for 10 minutes before doing so.

blender in a sweet potato soup

Stir in the coconut milk and the vinegar, and simmer for five more minutes.

coconut milk in sweet potato soup

Taste and adjust for salt before serving.

sweet potato soup with white ladle

Serving Suggestions

You can serve sweet potato soup in small portions as an appetizer or side dish or a larger portion in a bowl and have it as a main.

You can also have leftovers for lunch, next to a wrap or sandwich.

Remember to add a squeeze of lime juice on top. The acidity makes the flavor of the soup pop! Chili oil and cilantro are also delicious on it.

sweet potato soup with chili oil

Alternatively, you can top it with our homemade croutons (also air-fried) for some crunch and a drizzle of olive oil.

sweet potato soup with croutons and a spoon

Or add some pepitas, red pepper flakes, and reserved coconut milk in the center and swirl it with a toothpick. Finally, a pinch of sesame seeds and grated lime zest works too.

sweet potato soup with coconut cream

Add a handful of roasted chickpeas or crispy air fryer chickpeas spiced with paprika or curry powder to add some extra protein.

Tips for a delicious, quick, and nutritious plant-based lunch with leftover soup! Try it with:

Variations

Roasted Sweet potato soup

roasted carrots and sweet potatoes

Ingredients

  • Sweet potatoes: 1 1/2 pounds or 700 grams
  • Carrots: 1/2 pound or 230 grams
  • Onion: 1 medium
  • Garlic: 3 cloves
  • Olive oil: 1 1/2 tablespoons
  • Salt: 1/2 teaspoon
  • Black pepper: 2 twists
  • Ginger: 1 inch or 2 cm
  • Ground cumin: 1 teaspoon
  • Vegetable broth: 5 to 7 cups or 1 to 1.75 liters
  • Coconut milk: 1/2 can or 200 grams

Preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.

Peel and chop the sweet potatoes, carrots, and onion into chunks and add them to the baking sheet. Add peeled and crushed garlic, olive oil, salt, and black pepper.

Toss with your hands, arrange the veggies on a single layer, and roast for 30 minutes.

Add the baked veggies to a large pot, including roasted garlic and onion. Next, add grated ginger, ground cumin, and half the vegetable broth.

Bring to a boil, then light simmer on medium-low heat. Add the coconut milk, stir, and cook for 5 minutes until the milk is incorporated into the soup.

Blend with an immersion blender until you reach a smooth texture.

Add more broth, based on your preference, until you reach your desired consistency.

sweet potato soup with a silver spoon

Storage

Make ahead: sweet potato soup is excellent for meal prep as it keeps well for days. It will thicken as it sits in the fridge, so you might need to add some water when reheating it.

Refrigerator: let the soup cool down, then transfer it into an airtight container and store it in the fridge for up to 4 days.

Freezer: let the soup cool down completely, transfer to a freezer-friendly container, and freeze for up to 3 months.

Thaw & Reheat: let it thaw in the fridge over several hours. Alternatively, thaw in the microwave. Reheat in a saucepan with a dash of water or the microwave.

Questions

Can you substitute yams for sweet potatoes in soup?

Yams and sweet potatoes are different vegetables.

However, in the United States, sweet potatoes are sometimes called yams (it even happened on the TV Series Friends in a Thanksgiving episode), although those two veggies have nothing in common.

In some supermarkets, sweet potatoes are sold under the yams label. In this case, yes, you can use yams for sweet potatoes – since by purchasing yams, you’ll actually be getting sweet potatoes.

Is sweet potato soup gluten-free?

Yes, sweet potato soup is gluten-free as long as you serve it without bread or croutons.

More Sweet Potato Recipes

Are you looking for more sweet potato recipe ideas? Here are our favorites:

More Soup Recipes

sweet potato soup with croutons

Sweet Potato Soup

By: Nico Pallotta
5 from 11 votes
Our creamy sweet potato soup is a tasty and convenient one-pot recipe you can make in 30 minutes with simple ingredients.
The sweet potatoes cooked with ginger, garlic, apple, and a splash of vinegar make the soup creamy, sweet, tangy, and aromatic.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Course: Appetizer, Lunch, Main Course
Cuisine: American

Equipment

  • Immersion blender or standing blender

Ingredients

  • tablespoons extra virgin olive oil
  • 1 medium onion chopped
  • 2 carrots chopped
  • 2 cloves garlic grated
  • 1 inch ginger grated
  • 1 teaspoon ground cumin
  • 1 pinch red pepper flakes
  • 4 cups vegetable broth add more or less based you your desired consistency
  • 2 pounds sweet potatoes peeled and chopped
  • 1 large apple peeled and chopped
  • 1 teaspoon salt
  • 2 twists black pepper
  • cup coconut milk
  • 2 tablespoons apple cider vinegar + 4 lime wedges to squeeze on top and cilantro for garnish, optional.

Instructions 

  • Heat 1½ tablespoons extra virgin olive oil in a large pot or Dutch oven.
    Add 1 medium onion and 2 carrots (both chopped), and fry for 3 minutes, then add 2 cloves garlic, 1 inch ginger (both grated), 1 teaspoon ground cumin, and 1 pinch red pepper flakes and fry one more minute.
    flavor base for sweet potato soup
  • Now add 4 cups vegetable broth, 2 pounds sweet potatoes (peeled and diced), 1 large apple (peeled and diced), and season with 1 teaspoon salt and 2 twists black pepper.
    Cover with a lid, bring to a boil, then crack the top open and let simmer on medium heat for 20 minutes or until the sweet potatoes are fork tender.
    apple and sweet potatoes simmering in a casserole
  • Turn the heat off and blend with an immersion blender until smooth.
    blender in a sweet potato soup
  • Stir in ⅓ cup coconut milk and 2 tablespoons apple cider vinegar, and simmer for five more minutes.
    coconut milk in sweet potato soup
  • Taste and adjust for salt before serving with squeezed lime juice on top, a pinch of cilantro, and a drizzle of chili oil.
    sweet potato soup with chili oil

Video

Creamy Sweet Potato Soup with apple

Notes

Nutrition information is an estimate for one portion of sweet potato soup out of four.
STORAGE
Make ahead: sweet potato soup is excellent for meal prep as it keeps well for days. It will thicken as it sits in the fridge, so you might need to add some water when reheating it.
Refrigerator: let the soup cool down, then transfer it into an airtight container and store it in the fridge for up to 4 days.
Freezer: let the soup cool down completely, transfer to a freezer-friendly container, and freeze for up to 3 months.
Thaw & Reheat: let it thaw in the fridge over several hours. Alternatively, thaw in the microwave. Reheat in a saucepan with a dash of water or the microwave.
ALSO ON THIS PAGE

Nutrition

Calories: 354kcal, Carbohydrates: 64g, Protein: 6g, Fat: 10g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 1034mg, Dietary Fiber: 11g, Sugar: 19g, Vitamin A: 37315IU, Vitamin B6: 1mg, Vitamin C: 13mg, Vitamin E: 2mg, Vitamin K: 13µg, Calcium: 100mg, Folate: 41µg, Iron: 3mg, Manganese: 1mg, Magnesium: 78mg, Zinc: 1mg
Tried this recipe? Leave a comment below or mention @theplantbasedschool on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

If you liked this sweet potato soup, you might also enjoy:


Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




6 Comments

  1. 5 stars
    Hello Nic and Louise, I am always in search of a good soup recipe and today, when I stumbled across your site, I found one! Yeah! This had such lovely depth of flavor which I find lacking in most of my homemade soup recipes. I made the roasted vegetable version but will try the short cut version next time and compare. I am excited to try more of your vegan recipes. (You were right about adding the lime!). Thank you for sharing your talents!
    Sincerely, Peg

    1. Fantastic, Peg. I’m delighted you enjoyed the flavor of the roasted soup version 🎉

      Thank you for taking the time to write such a kind comment. All the best,
      Louise

  2. To make your “roasted” version of the sweet potato soup, I will appreciate very much to have the exact recipe. Could you please pass it to me or direct me as to where to find it? I’ve made it before and it was delicious, everyone loved it! However I no longer see the recipe for it here to know the amount for each ingredient. I remember seeing it before when I made it last fall, though now I see only the other one, which I’ve made before also and it is very good also, though my family prefers the roasted sweet potato soup.
    Appreciate to have the recipe! Thankyou

    1. Hi Donna,

      apologies for the late reply. I added the full recipe in the variations chapter and also sent it to you via email.

      Hope this helps!
      Best,
      Nico

  3. 5 stars
    Sweet potato soup, easy and so full of flavor! Not the usual Autumn soups flavor, the ginger, cumin and coconut milk add just the best flavor!!

    1. Wonderful, Susan, I’m very happy you like the soup 🙂
      Thank you very much for leaving a comment.
      Kindest,
      Louise