What spices go well in sweet potato soup?

Cumin, turmeric, cinnamon, ginger, paprika, and curry powder all work beautifully. They balance the natural sweetness of the potatoes and add warmth and depth.

Do you peel sweet potatoes when making soup?

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.

Can you eat sweet potato skin in soup?

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.

Is sweet potato soup high in calories?

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.

What can I add to my potato soup for more flavor?

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.

What to pair with sweet potato soup?

It pairs perfectly with bread , sandwiches , or salads . For a cozy dinner, try it with grilled cheese or garlic breadsticks .

Which protein pairs well with sweet potatoes?

Chicken , turkey , pork , or beans all pair well. For a vegetarian protein boost, add chickpeas or lentils directly to the soup.

What’s the easiest way to get the skin off sweet potatoes?

If you want to peel after cooking, boil or roast the sweet potatoes until tender, then the skins will slip right off.

Healthy Sweet Potato Soup

Name: Sweet Potato Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 1 1/2 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; 1/2 teaspoon Italian seasoning; 1/4 teaspoon ground cumin; 1/4 teaspoon turmeric; 1/2 teaspoon salt (or more to taste); 1/4 teaspoon ground black pepper

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

Scale

1 1/2 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
1/2 teaspoon Italian seasoning
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/2 teaspoon salt (or more to taste)
1/4 teaspoon ground black pepper

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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