This Healthy Sweet Potato Soup recipe is cozy, creamy, and full of fall flavor. Sweet potatoes, carrots, onions, and garlic simmer with warm spices, then blend into a silky smooth soup that feels like a hug in a bowl. It's one of my favorite soups to make when the weather turns cool because it's equal parts nourishing and comforting.
What makes this soup so good is its simplicity. With just a handful of wholesome ingredients and one pot, you can have dinner ready in about 30 minutes. It's perfect for busy weeknights! Sweet potatoes bring natural sweetness and creaminess, while cumin and turmeric add warmth and depth. Best of all, it's vegetarian, vegan, gluten-free, and meal-prep friendly. You'll want it on repeat all season long.
If you liked this creamy sweet potato soup recipe, you should try our Roasted Butternut Squash Soup or Thai Sweet Potato Yellow Curry next. This soup pairs beautifully with Pull Apart Garlic Bread or Apple Walnut Salad for a complete meal.
Why You'll Love This Recipe
- Creamy without cream. The sweet potatoes blend into a naturally creamy texture, so you don't need heavy cream or dairy to get that velvety finish.
- Nutritious and wholesome. Packed with fiber, vitamins A and C, and antioxidants, this soup is as good for you as it is delicious.
- Quick and easy. Just chop, simmer, and blend. It's ready in under 40 minutes, making it perfect for busy weeknights.
- Freezer-friendly. Make a big batch, freeze portions, and reheat for an easy, healthy meal anytime.
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Ingredients and Substitutions
To make this smooth, healthy Sweet Potato Soup, you will need the following ingredients (see recipe card below for quantities):
- olive oil - For sautéing the aromatics. Avocado oil or coconut oil also work.
- onion - Yellow or white onion adds depth. Shallots can be used for a milder flavor.
- garlic - Fresh minced garlic brings aroma. Adding ½ teaspoon garlic powder instead also works.
- carrots - Add natural sweetness and extra nutrients. Parsnips are a good substitute.
- sweet potatoes - The star of the soup! Use orange-fleshed sweet potatoes for the creamiest result. You can leave the skins on if you prefer more fiber.
- vegetable broth - Forms the base. Chicken broth or beef broth can be used if not vegetarian.
- Italian seasoning - Use dried oregano or thyme if that's what you have.
- cumin - Smoked paprika can be swapped in for a smoky flavor.
- turmeric - Adds color and anti-inflammatory benefits. You can leave it our if you want but we highly recommend it.
- salt and black pepper - Season to taste.
- soup toppings - Garnishes are totally optional! We added roasted peanuts, green onions, and sesame seeds. Other delicious options include sour cream, croutons, fresh chives, shredded cheese, pumpkin seeds, toasted coconut flakes, or a swirl of coconut milk or yogurt.
Equipment
You'll also need measuring cups and spoons, a sharp knife and cutting board, a vegetable peeler, a large pot or 4 quart Dutch oven, and an immersion blender (or regular blender).
Instructions
- Sauté the aromatics. Heat oil in a large cooking pot over medium high-heat. Add onions and cook until soft and translucent, about 3-4 minutes. Stir in garlic and cook until fragrant, about 1 minute.
- Add carrots. Add carrots and sauté for 6-7 minutes, stirring often to ensure even cooking.
- Add sweet potatoes. Add sweet potatoes and stir to combine, about 1 minute.
- Add broth and spices. Add vegetable stock, Italian seasoning, cumin, turmeric, salt, and pepper. Mix well to combine stir. Bring to a boil, then cover and simmer on medium-low heat for 15 minutes, until the vegetables are fork tender.
- Blend until smooth. Remove from heat and puree the soup directly in the pot using an immersion blender. Alternatively, transfer the soup to a heavy duty blender and blend in batches. If the soup is too thick, add more broth or water to thin it out until you reach your desired consistency.
- Serve. Ladle into bowls and top up with your favorite garnishes, if desired. We love roasted peanuts, sliced green onions and a sprinkle of sesame seeds for crunch.
Instant Pot Instructions
- Sauté the aromatics. Set the Instant Pot to Sauté mode and heat the olive oil. Add the onions and cook until soft and translucent, about 2-3 minutes. Stir in garlic and cook for another 30 seconds until fragrant.
- Add the veggies and spices. Stir in carrots, sweet potatoes, Italian seasoning, cumin, turmeric, salt, and pepper. Mix to coat the vegetables in the spices.
- Pressure cook. Pour in the vegetable broth, then close the lid and seal the valve. Cook on High Pressure for 10 minutes, then allow a natural release for 10 minutes before carefully releasing any remaining pressure.
- Blend the soup. Use an immersion blender directly in the pot to puree until smooth, or transfer to a high-powered blender in batches. Add extra broth if needed to thin.
- Serve. Garnish with toppings like roasted peanuts, green onions, or sesame seeds, and serve warm.
Slow Cooker Instructions
- Prep the veggies. Add the sweet potatoes, carrots, onion, garlic, Italian seasoning, cumin, turmeric, salt, and pepper to the slow cooker. Pour in the vegetable broth and stir to combine.
- Cook low and slow. Cover and cook on High for 3-4 hours or on Low for 6-7 hours, until the vegetables are very tender.
- Blend the soup. Puree the soup directly in the slow cooker with an immersion blender until smooth. Or carefully transfer in batches to a high-powered blender, then return to the slow cooker. Adjust the consistency with a little extra broth if desired.
- Serve. Ladle into bowls and garnish with your favorite toppings before serving.
Expert Tip: Blend in Batches if Needed
If you don't have an immersion blender, carefully transfer the soup in batches to a regular blender. Don't fill the blender all the way though as hot liquid expands. Blend until smooth, return to the pot, and stir everything together.
More Tips and Tricks
- Cut sweet potatoes evenly. This ensures they cook at the same rate and blend smoothly.
- Layer the flavors. Sautéing onion, garlic, and spices first brings out their full flavor before adding broth.
- Adjust consistency. Add extra broth or water if you prefer a thinner soup, or simmer longer for thicker texture.
- Add creaminess. For a richer finish, stir in coconut milk or a splash of cream before serving.
- Top it off. Garnish with pumpkin seeds, fresh herbs, or a swirl of yogurt for extra flair.
Recipe Variations
- Add coconut milk. Stir in a cup of coconut milk at the end for a luscious, creamy texture with a hint of sweetness. It makes the soup richer too.
- Make it spicy. Add a pinch of cayenne pepper, red chili flakes, or even a splash of hot sauce to give the soup some heat. The natural sweetness of the sweet potatoes balances out the spice, so you end up with a bold but well-rounded flavor.
- Add fresh ginger. A tablespoon of freshly grated ginger adds brightness, warmth, and a little zing that pairs perfectly with the creamy sweet potatoes. It adds freshness and gives it a subtle kick.
- Try curry powder. Swapping Italian seasoning for curry powder gives the soup a completely different personality. It turns into a fragrant, Indian-inspired dish that's hearty and packed with depth.
- Boost with lentils. Adding red lentils makes the soup heartier and gives it extra protein and fiber. They cook down as the soup simmers, blending right in for a thicker, more filling bowl.
- Roast the sweet potatoes. Instead of boiling, roast the cubed sweet potatoes first until caramelized. This deepens the flavor, adds a hint of smokiness, and makes the soup taste even cozier.
Storage
How to Store
Keep cooled soup in an airtight container in the fridge for up to 4 days.
How to Reheat
Warm in a pot over medium-low heat, stirring occasionally. Add a splash of broth or water if it's too thick.
How to Freeze
Transfer soup to a freezer-safe container or freezer bag and place in the freezer for up to 3 months. Allow it to thaw in the refrigerator overnight before reheating.
How to Serve
Sweet potato soup is cozy enough to stand on its own, but it shines with the right pairings. Serve it with crusty bread for dipping, a fresh green salad, or grilled cheese sandwiches. It also makes a great starter for holiday meals or dinner parties.
These are my favorite dishes to serve with sweet potato soup:
Side Dishes for Soup
Looking for the perfect accompaniments to your favorite soups? Explore our collection of soup side dishes, including crusty breads, fresh salads, savory crackers, and hearty sandwiches that complement and elevate any bowl of soup.
FAQ
Cumin, turmeric, cinnamon, ginger, paprika, and curry powder all work beautifully. They balance the natural sweetness of the potatoes and add warmth and depth.
Peeling is optional. If you prefer a smoother, creamier soup, peel them. If you like extra fiber and texture, leave the skins on - just scrub them well first.
Yes, the skins are completely edible and full of nutrients. They will add a slightly more rustic texture, so it's a matter of preference.
Not really! This recipe is naturally light since it doesn't rely on cream or butter. One serving is filling but still nutrient-dense, with fiber, vitamins, and healthy carbs.
The best way to boost flavor is by starting with a solid base: sauté onions and garlic until fragrant, toast your spices to release their aromas, and always use a good-quality broth. From there, you can layer in spices like cumin, curry, or paprika for warmth and depth. A splash of vinegar or lemon juice at the end brightens everything up, while coconut milk, roasted garlic, or fresh herbs add extra richness and freshness.
It pairs perfectly with bread, sandwiches, or salads. For a cozy dinner, try it with grilled cheese or garlic breadsticks.
Chicken, turkey, pork, or beans all pair well. For a vegetarian protein boost, add chickpeas or lentils directly to the soup.
If you want to peel after cooking, boil or roast the sweet potatoes until tender, then the skins will slip right off.
More Sweet Potato Recipes
Looking for other recipes like this? Try these:
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Recipe
Sweet Potato Soup
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Vegan
Description
One pot Healthy Sweet Potato Soup is silky, creamy, and nourishing. Packed with cozy fall flavors, this vegan soup is ready in just 30 minutes.
Ingredients
- 1 ½ tablespoons olive oil
- 1 small onion, chopped (approximately 1 cup)
- 2 cloves garlic, minced
- 2 carrots, chopped
- 1 pound sweet potatoes, cubed (approximately 2 medium sweet potatoes)
- 3 cups vegetable broth
- ½ teaspoon Italian seasoning
- ¼ teaspoon ground cumin
- ¼ teaspoon turmeric
- ½ teaspoon salt (or more to taste)
- ¼ teaspoon ground black pepper
Instructions
- Heat oil in a large cooking pot over medium high-heat. Add onions and cook until soft and translucent, about 3-4 minutes. Stir in garlic and cook until fragrant, about 1 minute.
- Add carrots and sauté for 6-7 minutes, stirring often to ensure even cooking.
- Add sweet potatoes and stir to combine, about 1 minute. Then, add vegetable broth, Italian seasoning, cumin, turmeric, salt, and pepper. Mix well to combine stir. Bring to a boil, then cover and simmer on medium-low heat for 15 minutes, until the vegetables are tender.
- Remove from heat and puree the soup directly in the pot using an immersion blender. Alternatively, transfer the soup to a heavy duty blender and blend in batches. If the soup is too thick, add more broth or water to thin it out until you reach your desired consistency.
- Ladle into bowls and top up with your favorite garnishes, if desired. We love roasted peanuts, sliced green onions and a sprinkle of sesame seeds for crunch.
Notes
Instant Pot instructions: Set the Instant Pot to Sauté mode and heat the olive oil. Add the onions and cook until soft and translucent, about 2-3 minutes. Stir in garlic and cook for another 30 seconds until fragrant. Stir in carrots, sweet potatoes, Italian seasoning, cumin, turmeric, salt, and pepper. Mix to coat the vegetables in the spices. Pour in the vegetable broth, then close the lid and seal the valve. Cook on High Pressure for 10 minutes, then allow a natural release for 10 minutes before carefully releasing any remaining pressure. Use an immersion blender directly in the pot to puree until smooth, or transfer to a high-powered blender in batches. Add extra broth if needed to thin. Garnish with toppings and serve warm.
Slow Cooker instructions: Add the sweet potatoes, carrots, onion, garlic, Italian seasoning, cumin, turmeric, salt, and pepper to the slow cooker. Pour in the vegetable broth and stir to combine. Cover and cook on High for 3-4 hours or on Low for 6-7 hours, until the vegetables are very tender. Puree the soup directly in the slow cooker with an immersion blender until smooth. Or carefully transfer in batches to a high-powered blender, then return to the slow cooker. Adjust the consistency with a little extra broth if desired. Ladle into bowls and garnish with your favorite toppings before serving.
How to store: Keep cooled soup in an airtight container in the fridge for up to 4 days.
How to reheat: Warm in a pot over medium-low heat, stirring occasionally. Add a splash of broth or water if it's too thick.
How to freeze: Transfer soup to an airtight container or freezer bag and place in the freezer for up to 3 months. Allow it to thaw in the refrigerator overnight before reheating.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
This recipe was first posted in 2020 and has since been updated with new photos and content.
sarah says
Pretty good! Love the consistency. Definitely had to add some cream or half n half because the flavor was a little weird without. adding some cream made it super delicious.
Sam Hu | Ahead of Thyme says
Thank you for sharing! Glad you liked the recipe!
Sandy says
Super yummy!
Sam | Ahead of Thyme says
Thank you so much! It's one of my favourites!