Downshiftology
subscribe to new posts: via email via rss

Sweet Potato Soup

Sweet potato soup is the perfect fall and winter soup. It’s a rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice. Top it off with a swirl of coconut cream, watercress, and crushed pistachios for a delicious and filling weeknight meal.

But if you’re looking for sides and proteins to serve with it, you can’t go wrong with my mashed cauliflower, green beans and crispy baked chicken thighs.

Sweet potato soup topped with watercress and coconut cream.

The Best Sweet Potato Soup Recipe

If you’ve been following me for awhile now, you’ll know that sweet potatoes are one of my favorite ingredients to cook with. From roasting to spiralizing, this vegetable never fails when it comes to giving a scrumptious, natural fall flavor.

So now that we’re knee-deep in sweet potato season, turning it into a creamy soup is a no brainer! This sweet potato soup is velvety, savory, and has a kick of spice that will keep you coming back for more.

What Type Of Sweet Potato To Use

Nowadays, it’s very common to get confused with the variety of sweet potatoes available at your local market. Some are called yams, some are called sweet potatoes, but how do we know exactly what is what? Here’s a quick breakdown of what you should look out for:

  • Choose the orange and red skinned potatoes. These are known as the “moist varieties” and tend to be sweeter, creamier, and less starchy.
  • Don’t be confused with yams. Sometimes the red and orange skinned potatoes can be labeled as yams. But these tend to be more starchy and dry.
  • Look for smooth skins and no soft spots. Take a closer look and make sure there are no discolorations and that the potato is nice and firm.

Two bowls of sweet potato soup.

How To Make Sweet Potato Soup

Watch the video below and follow the step-by-step directions. It comes together easily!

  1. Cook the diced onions and carrots in a large stock pot over medium high heat. Cook with oil and stir frequently for 6-8 minutes until the carrots begin to soften.
  2. Add the garlic, ginger, red pepper flakes, and paprika to the pot and stir for about 2-3 minutes.
  3. Add the diced sweet potato and vegetable broth to the pot. Turn onto high heat, bring it to a boil, then reduce the heat to low to let the soup simmer for about 15-20 minutes.
  4. Transfer the soup to a high powered blender and blend on high for one minute, or until it’s creamy enough.
  5. Garnish it with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper, and watercress – and serve!

Making sweet potato soup in a pot on the stove.

Tips When Blending

  • Make sure your sweet potatoes and carrots are fork tender. You don’t want to be blending vegetables that are still stiff. Otherwise, you will be left with a non-creamy and slightly chunky soup base.
  • Leave the top portion of your blender open for steam to escape. If you keep this opening closed, pressure will build inside your blender and most likely pop the lid open. A messy kitchen is not ideal!
  • Do not fill your blender past the maximum fill line. Not only will it not blend as smoothly as you want it to, but you might unexpectedly pop the lid open.

Blending sweet potato soup in a Vitamix blender.

Can You Freeze Sweet Potato Soup?

The answer is yes! If you plan to freeze this soup for another rainy day, you can store in a freezer safe container like Weck Jars, or silicone soup trays such as the Souper Cubes.

If you plan to just save it for later in the week, just pour it into a pot or container and put it in the fridge. This soup will be good for up to 5 days in the fridge.

Sweet potato soup in a white bowl with a spoon.

Give These Sweet Potato Recipes A Try

If you loved this sweet potato soup, I’ve got a few other delicious sweet potato recipes that will keep your belly full and happy this season.

Want more healthy soups? I’ve got you covered with several more Vitamix Soup Recipes! A new flavor for every day of the week.

Sweet potato soup in a white bowl with a spoon.
4.93 from 14 votes

Sweet Potato Soup Recipe

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Servings: 4 people
Author: Lisa Bryan
Print Recipe Pin Recipe
Sweet potato soup is a rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice! It's velvety smooth, filling and delicious.

Ingredients

  • 2 tablespoons avocado oil, or olive oil
  • 3 carrots, sliced
  • 1 yellow onion
  • 1 1/2 pound sweet potatoes, peeled and diced
  • 2 garlic cloves, minced
  • 1 tablespoon fresh ginger, finely chopped
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon paprika
  • 4 cups vegetable broth, or more for thinner consistency

Garnish

  • watercress
  • pistachios
  • coconut cream or yogurt
  • red pepper flakes
  • cracked black pepper

Instructions

  • Heat the oil in a large stock pot on medium high heat. Add the diced onion and carrots and stir frequently for 6-8 minutes, or until the carrots have softened slightly.
  • Add the garlic, ginger, red pepper flakes and paprika. Stir for 2-3 minutes or until fragrant.
  • Add the diced sweet potato and vegetable broth. Turn the heat to high and bring to a boil. Then reduce the heat to low, add a lid and simmer for 15-20 minutes, or until the sweet potato is fork tender.
  • Use a ladle to transfer the soup ingredients to a high-powered blender. Blend on high for one minute or until creamy. You can add more broth or water for a thinner consistency.
  • To serve, pour into a bowl and garnish with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper and watercress.

Lisa's Tips

  • Try not to exceed 1 1/2 pounds of sweet potato, otherwise you may exceed the maximum fill line on your blender.
  • Remember that you can always add a little water or broth as necessary to achieve a thinner consistency.

Nutrition

Calories: 254kcal, Carbohydrates: 45g, Protein: 4g, Fat: 7g, Saturated Fat: 1g, Sodium: 1069mg, Potassium: 760mg, Fiber: 7g, Sugar: 13g, Vitamin A: 32374IU, Vitamin C: 9mg, Calcium: 75mg, Iron: 1mg
Course: Soup
Cuisine: American
Keyword: sweet potato soup, sweet potato soup recipe
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Tag @downshiftology and hashtag it #downshiftology.

Leave a Comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!
Recipe Rating




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

33 comments on “Sweet Potato Soup”

  1. Simple but delicious! I was skeptical about the lack of salt but turns out it didn’t need it! I’d love to try these other garnishes but I didn’t have them on hand – I used green onions and black pepper as toppings and even crumbled some Ritz crackers in for fun. Also used my immersion blender, made it very easy! Made a half portion because I am but a single person but it still turned out great.

  2. This was a great little recipe, my only problem is it came out a bit grainy/starchy and had the texture of baby food. The only difference I made with your recipe is I used 2 carrots, not 3. Do you have a solution to this problem? It couldn’t have been the missing carrot, could it?

    • Hi Myranda – no, that shouldn’t have made a huge difference. I’m not sure why it may have been grainy/starchy, other than if you weren’t using a high-powered blender. You can always add a little more liquid next time though if you’d like to thin it out.

  3. I made it loved it, what’s also great about it in my case living with mouth cancer and having all my teeth removed 29 years ago eating is a chore anything that make food easier to consume is a gift this soup is one such gift, not being able to taste in the normal way also make eating a struggle this soup with its balance of spices give a beautiful aroma after losing my tastebuds my sense of smell has heightened that is the way I can enjoy some foods today. thank you.

    • I am so sorry to hear about that Tony. But, I’m glad this recipe was able to turn some things around and allow you to taste a few delicious flavors again :)

  4. Instead of transferring soup to a blender, can you just use an immersion blender and blend the soup in the pot?

  5. I never write food reviews but i wanted to make sure this recipe got the recognition it deserved. It turned out really wonderful, warming but sweet and the texture was spot on. I substituted the fresh ginger for 2 heaping tsps of ground ginger and topped the soup with cilantro and crema. It has been saved for years to come. Thank you!

  6. Could I use chicken broth instead of vegetable broth? Thank you, excited to try this!

  7. Very easy! Very delish!  I followed the recipe, bumped up the spices a little, finished off with a dollop of sour cream.
    The whole thing took about a half hour.
    Served with a toasted roll on the side.  A satisfying dinner.

  8. I have made this twice and both times I forgot to use less ginger. If you do not handle strong spices well, this is not the recipe for you! I do not want to blame the red pepper flakes because the ginger just tasted overpowering, although those spicy flakes probably contribute to the kick of heat. This being said, even though my family finds this recipe a bit too spicy they still eat it all! I have tried different sweet potato soup recipes but this was a clear winner. This is something I will use to ‘spice’ up our usual meal rotations. Thanks for the great recipe!

    • Hi Courtney- Yes, you can definitely play around with the spice amounts in this as everyone has a different threshold :) But, I’m glad you’ve enjoyed this soup overall!

  9. Thank you for this recipe, you are wonderful !!!!

  10. Thank you for this recipe, you are wonderfull

  11. How come there is no salt In this recipe?

  12. This looks great! Can I throw everything in the crockpot for a few hours and then blend it up? I’m a busy mom and dinner time can get chaotic

  13. Great and easy to make. We did not add the pistachios but I can imagine how pretty they look. First time trying watercress. Very good. I’d say eat with 48 hours not because it tastes bad but at least for me 1-2 bowls was enough to taste. I consider this a twice a year recipe.

    • Hi Marcos – This soup is good to have once in awhile as it is pretty heavy in taste and texture :) But nonetheless, I’m glad you enjoyed it!

  14. My sister was visiting me this weekend and wanted a healthy meal, but something warm and comforting after a long work week. This soup was delicious!! Didn’t have coconut cream, but used coconut milk from a can and that worked. Where do I get coconut cream?
    Thanks for sharing, I will definitely make this again.

    • Hi Marcia – I’m so glad you and your sister enjoyed this soup! As for the coconut cream, this is from my coconut whipped cream recipe :) But essentially that’s coconut milk whipped up!

  15. Hello, 

    How long can i keep this recipe in the fridge? And how long can i freeze it for? I just made it with oriental sweet potato and it tastes so amazing and cozy! 

  16. Wonderful recipe Lisa I made it today.  I took a shortcut when I found diced Sweet Potato in the supermarket.  When I got home I found it was half Butternut squash and half sweet potato but the recipe still worked beautifully.  Thanks

  17. Just made this for lunch and it is absolutely gorgeous.  Decided to cheat when I saw pre packed Sweet potato packs in the supermarket.  Wasn’t till I got home that I found they were half sweet potato and half butternut squash but recipe still worked and Ive got three more lunches of it to go.  Thanks Lisa

    • Hi Catherine – So glad you loved this Sweet Potato Soup! Mixing it with butternut squash isn’t a bad idea either :)