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    Home » Soups

    Sweet Potato Soup

    Published: Sep 6, 2022 · by Nico

    Jump to Recipe

    Sweet potato soup is a fall-inspired recipe that is creamy, earthy, a little sweet, and perfect for autumn or winter weeknight dinners.

    Our recipe is easy; we make it with oven-roasted sweet potatoes, carrots, onion, and garlic for maximum flavor and minimal effort.

    sweet potato soup
    On this page:
    • Ingredients
    • Instructions
    • Serving Suggestions
    • Variations
    • Storage
    • Questions
    • More Sweet Potato Recipes
    • More Soup Recipes
    • Recipe

    Check out our Best Sweet Potato Recipes

    Soups are a great way of incorporating more veggies into one's diet; however, did you know most store-bought ones are considered ultra-processed food and packed with salt, sugar, and other hidden ingredients that are not good for us?

    The good news is that making soup at home is very easy, especially if you follow our "bake and blend" technique.

    For this sweet potato soup, we bake the sweet potato in the oven with the other ingredients (onions, carrots, garlic, salt, and pepper).

    Then when the veggies are soft and caramelized, we transfer them into a dutch oven, add vegetable broth, and blend with an immersion blender until smooth and creamy.

    Optionally you can add coconut milk or heavy cream (we often use a dairy-free one) to make the soup a little richer, and that's it.

    With minimal effort, you'll make one of the best soups you've ever had. It's healthy, nutritious, made with whole foods, and packed with cozy fall flavors.

    It's the perfect family dinner, and you can even serve it for the holidays. It works as a colorful appetizer, delicious main, or tasty side dish. And you can have sweet potato soup leftovers for lunch!

    Ingredients

    ingredients for sweet potato soup

    Sweet potatoes

    We use orange-flesh sweet potatoes to make roasted sweet potato soup. You can find them in most supermarketse. In the US, sweet potatoes are often incorrectly called yams, and so you might find them under that name in some stores.

    Carrot

    We add a carrot to soften the sweet potato flavor and make the soup more interesting. You can substitute one large red apple for the carrot (peeled, cored, and chopped).

    Onion and garlic

    We roast onion and garlic in the oven with the sweet potatoes and the carrots. They caramelize and burst with flavor, allowing us to infuse the soup with lots of taste without frying them in the pot.

    Olive oil

    We need a bit of olive oil for oven-roasting the vegetables. We recommend using extra virgin olive oil because it tastes better and has a higher content of antioxidants, making it stable at high temperatures.

    You can substitute avocado oil for olive oil.

    Salt and pepper

    Sea salt or kosher salt to bring out the taste of the veggies, and freshly ground black pepper for aroma.

    Ginger and cumin

    Fresh ginger, grated, and ground cumin perfectly match this roasted sweet potato soup recipe.

    The ginger adds a fresh and zesty flavor; the cumin adds warmth and aroma. We add them shortly before blending the ingredients to preserve their freshness.

    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 a painless and easy way to reduce one's meat consumption without realizing it.

    Coconut milk

    We think this sweet potato soup needs some kind of "creamer" to get to a rich and velvety consistency that pleases the mouth.

    You can use 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!

    If you are not into coconut, add heavy cream, half-half, sour cream, or cream cheese.

    There is a dairy-free version for all these products. However, our recommended way of keeping the soup vegan is to add coconut milk because, at the end of the day, those vegan cheese alternatives are often ultra-processed.

    Garnish

    You can garnish the soup with some reserved coconut milk, red pepper flakes, and pepitas or pumpkin seeds.

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

    A final option is to use 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 coconut cream

    Instructions

    Step 1: Bake

    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 and arrange the veggies on a single layer.

    sweet potato and carrots on a baking sheet

    Roast for 30 minutes, moving the veggies around at the 20-minute mark.

    The veggies should be tender, brown, and slightly caramelized.

    Note: The brown color makes this recipe tasty without adding much oil. It would be tough to achieve this in a pot on the stove.

    roasted carrots and sweet potatoes

    Step 2: Blend

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

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

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

    Note: you can also blend the sweet potato soup in a regular blender, but you might have to do so in batches.

    dutch oven with sweet potato, carrots, and broth

    Step 3: Simmer

    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.

    blended sweet potatoes and coconut cream in a dutch oven

    Taste the soup and adjust, adding more salt, broth, pepper, ginger, or cumin as desired.

    roasted sweet potato soup

    Serving Suggestions

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

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

    We honestly have this all the time as a main dish because it's too tasty to have a smaller portion.

    Top it with our homemade croutons (also air-fried), red pepper flakes, and chopped parsley.

    homemade croutons with soup

    Or add some pepitas, red pepper flakes, and reserved coconut milk in the center and swirl it with a toothpick.

    sweet potato soup with coconut cream

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

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

    • Easy tofu salad with creamy dressing
    • Tofu cream cheese on toasted bread
    • Tofu scramble with avocado, mushrooms, or spinach
    • Incredible vegan egg salad on toast
    • The best vegan tuna salad (also great for a sandwich)
    • Air-fried tofu cubes or fried tofu cubes
    • Homemade vegan ricotta crumbled on top of the soup
    • Creamy-dreamy avocado spread on toasted bread
    • Tofu Salad with dressing
      Tofu Salad
    • tofu cream cheese on bread
      Tofu Cream Cheese
    • Tofu scramble on bread with vegetables
      Tofu Scramble
    • vegan egg salad
      Vegan Egg Salad
    • vegan tuna
      Vegan Tuna
    • air fryer tofu
      Air Fryer Tofu
    • vegan ricotta cheese
      Vegan Ricotta Cheese
    • avocado spread
      Avocado Spread

    Variations

    Sweet potato soup with apple

    Did you know you can make sweet potato soup with an apple? I know it sounds a little strange, but it actually tastes excellent.

    The recipe is the same; all you have to do is substitute one large red apple for the carrot.

    Peel the apple, discard the seeds, and chop it into chunks. Add it to the baking sheet with the sweet potatoes and bake as per instructions.

    Like the carrot, the apple helps bring out the sweetness in the sweet potatoes, making the soup more interesting.

    Storage

    This recipe is suitable to make ahead as it stores well in the fridge or the freezer without flavor or texture deteriorating.

    Store sweet potato soup in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan, adding a dash of water if necessary. You can also reheat it in the microwave.

    To freeze the soup, let it cool down completely at room temperature, transfer it into a freezer-friendly container, and freeze it for up to 6 months.

    Thaw in the refrigerator over a few hours or in the microwave.

    Questions

    Can you substitute yams for sweet potatoes in soup?

    No, you can't. Yams and sweet potatoes are entirely different vegetables.

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

    Even in some supermarkets, sweet potatoes are sold under the yams label. In this case, then, yes, you can use yams for sweet potatoes - since by purchasing yams, you'll actually get sweet potatoes.

    Is sweet potato soup gluten-free?

    Yes, 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:

    • Mashed sweet potatoes - sweet and savory recipes
    • Sweet potato chips - deep-fried and oven-baked
    • Easy homemade sweet potato gnocchi
    • Delicious sweet potato muffins
    • Air fryer sweet potato or roasted sweet potatoes
    • Oven-baked sweet potato wedges
    • Microwave sweet potato loaded with different toppings
    • Mediterranean-inspired lentil sweet potato salad
    • Sweet potato salad
    • Black bean, corn, and sweet potato salad
    • mashed sweet potatoes
      Mashed Sweet Potatoes
    • sweet potato chips no oil
      Sweet Potato Chips
    • sweet potato gnocchi with butter and sage
      Sweet Potato Gnocchi
    • sweet potato muffins
      Sweet Potato Muffins
    • sweet potato wedges
      Sweet Potato Wedges
    • microwave sweet potato
      Microwave Sweet Potato
    • lentils and sweet potato salad
      Lentil Sweet Potato Salad
    • sweet potato salad
      Sweet Potato Salad

    More Soup Recipes

    Or maybe you are looking for some more delicious soup recipes?

    • Eggplant soup
    • Zucchini soup
    • Tofu soup
    • Lentil soup
    • Tuscan soup
    • Butternut squash soup
    • tofu soup with spoon
      Tofu Soup
    • Lentil soup with veggies and a spoon
      Lentil Soup
    • Tuscan soup with spoon and bread
      Tuscan Soup
    • roasted butternut squash soup
      Butternut Squash Soup

    Recipe

    sweet potato soup

    Sweet Potato Soup

    Author: Nico
    Sweet potato soup is a fall-inspired recipe that is creamy, earthy, a little sweet, and perfect for autumn or winter weeknight dinners.
    Our recipe is easy; we make it with oven-roasted sweet potatoes, carrots, onion, and garlic for maximum flavor and minimal effort.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 10 mins
    Cook Time 5 mins
    Roasted Veggies 30 mins
    Total Time 45 mins
    Course Appetizer, Lunch, Main Course
    Cuisine American
    Servings 4 people
    Calories 317 kcal

    Equipment

    • Immersion blender or regula blender

    Ingredients
     
     

    • 1½ pound sweet potatoes
    • ½ pound carrots
    • 1 medium onion
    • 3 cloves garlic
    • 1 tablespoon extra virgin olive oil
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 inch ginger
    • 1 teaspoon ground cumin
    • 4 - 6 cups vegetables broth add more or less based you your desired consistency
    • ½ 14-ounce can coconut milk or more to taste

    GARNISH

    • oven-baked croutons
    • air fryer croutons
    • red pepper flakes
    • pepitas or pumpkin seeds
    • parsley chopped

    Instructions
     

    STEP 1: BAKE

    • 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 and arrange the veggies on a single layer.
      sweet potato and carrots on a baking sheet
    • Roast for 30 minutes, moving the veggies around at the 20-minute mark.
      The veggies should be tender, brown, and slightly caramelized.
      roasted carrots and sweet potatoes

    STEP 2: BLEND

    • Add the baked veggies, including roasted garlic and onion, to a dutch oven. Next, add grated ginger, ground cumin, and half the vegetable broth.
      Blend with an immersion blender until you reach a smooth texture.
      Add more broth, based on your preference, until you reach your desired consistency.
      dutch oven with sweet potato, carrots, and broth

    STEP 3: SIMMER

    • 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.
      blended sweet potatoes and coconut cream in a dutch oven
    • Taste the soup and adjust, adding more salt, broth, pepper, ginger, or cumin as desired.
      roasted sweet potato soup
    • Top it with our homemade croutons (also air-fried), red pepper flakes, and chopped parsley.
      sweet potato soup with croutons
    • Or add some pepitas, red pepper flakes, and reserved coconut milk in the center and swirl it with a toothpick.
      sweet potato soup with coconut cream

    Video Recipe

    Sweet Potato Soup (max flavor, minimum effort)

    Notes

    Nutrition information is an estimate for one portion of sweet potato soup out of four made with half a can of full-fat coconut milk, and without any topping.

    Nutritional Values

    Nutrition Facts
    Sweet Potato Soup
    Amount Per Serving
    Calories 317 Calories from Fat 135
    % Daily Value*
    Fat 15g23%
    Saturated Fat 10g63%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 3g
    Cholesterol 0mg0%
    Potassium 933mg27%
    Carbohydrates 45g15%
    Dietary Fiber 7g29%
    Sugar 11g12%
    Protein 5g10%
    Vitamin A 33612IU672%
    Vitamin B6 1mg50%
    Vitamin C 11mg13%
    Vitamin E 1mg7%
    Vitamin K 13µg12%
    Calcium 95mg10%
    Folate 42µg11%
    Iron 3mg17%
    Manganese 1mg50%
    Magnesium 79mg20%
    Zinc 1mg7%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂

    If you liked this butternut squash soup, you might also enjoy:

    • Vegetable sides with salad and mashed veggies
      40 Best Vegetable Sides
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      35 Best Vegetarian Lunch Ideas
    • Best fall recipes including lentil and pasta recipes
      28 Best Fall Recipes | Dinner + Lunch
    • raw vegan recipes including bliss balls and salads
      30 Raw Vegan Recipes
    « Butternut Squash Risotto
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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

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