Sweet Potato Soup

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Creamy, comforting Sweet Potato Soup is packed with good-for-you ingredients, seasoned with a comforting blend of curry-inspired seasonings, and thickened with coconut milk. This naturally vegan recipe is dairy and gluten free.

Pair this hearty and thick soup with a light crunchy salad like this Costco Kale Salad or this Winter Fruit Salad.

 

Overhead view of a bowl of Sweet Potato Soup, sprinkled with pepitas.

Sweet Potato Soup

This carrot soup has been one of my favorites during this cold spell of weather, so I decided to tweak it a bit to make a creamy, luscious, thick, and robustly flavored sweet potato soup.

This soup is total comfort food, and best of all — it’s made with really great ingredients. No cream mixture or heavy cream in this soup! We let the sweet potatoes, veggies, and the coconut milk do all the thickening.

Process shots: Brown the carrot, ginger, garlic, red pepper and onion in coconut oil; add sugar and sauté; Add seasonings and curry paste; add sweet potatoes and sauté; add chicken stock and coconut milk.

Sweet Potato Soup Notes

  • Dietary concerns: As written, this recipe is naturally dairy free and gluten free. Be sure to double-check all packaged ingredients to ensure they were produced in a gluten-free environment. This recipe is naturally vegan (and vegetarian) with Thai Kitchen’s® red curry paste.
  • Thickening the soup. This soup is hearty, thick and very creamy. To ensure this texture, make sure to use full-fat coconut milk and keep the soup at a rapid simmer (see “quick tip” below) until the liquid has reduced down and sweet potatoes are tender. If you’d like it thinner, simply add in additional vegetable stock.
  • Here’s how I cut sweet potatoes for this soup
    • Start by peeling the potato with a very sharp chef’s knife.
    • Cut off the ends and a lengthwise strip: removing a thin lengthwise strip on the bottom of the potato allows you to set  it sturdily on your cutting board. That way, when you make the other cuts, you don’t have to worry about the potato rolling or sliding, which increases the chances of cutting yourself.
    • Cut into rounds: Cut the sweet potato into equal 1/2-inch rounds.
    • Chop into pieces: Cut each sweet potato round into 1/2-inch equal-sized pieces. On the larger rounds, you’ll cut in half lengthwise and then make 2-3 more cuts widthwise. Smaller rounds can be cut in half and then half again. (See these visuals on this roasted sweet potatoes recipe).

QUICK TIP

A rapid simmer is just below a full boil. You should see quite a bit of activity in the liquid, but the bubbles should be smaller than a full, rolling boil (which will be more of a frantic churning).

Process shots: simmer the soup; transfer to a blender; process and return to pot; serve.

Sweet Potato Soup FAQs

1How do you make sweet potato soup from scratch?

  • Sauté Aromatics: Add onion, carrots, pepper, garlic, and ginger to coconut oil. Sauté until veggies begin to soften
  • Add seasonings: Sauté to infuse the veggies with flavor and intensify the seasonings’ flavors.
  • Add potatoes: Stir in the diced sweet potatoes and cook for 5 minutes.
  • Simmer: Add in the vegetable stock and coconut milk and rapidly simmer the soup until thickened and potatoes are tender.
  • Blend: Blend soup and serve!

2Do you peel sweet potatoes before boiling them?

Yes. We peel the sweet potatoes and dice them before adding to this soup.

3How long do sweet potatoes take to steam?

The sweet potatoes cook in about 15-25 minutes in this soup. The time depends on the actual heat of the stovetop and the size the potatoes are diced. For 1/2-inch evenly diced sweet potatoes, timing will be closer to 15 minutes for tender potatoes.

4Is sweet potato healthy?

Read all about the health benefits of sweet potatoes here.

5How long does sweet potato soup last in the fridge?

Store leftovers in an airtight container in the fridge. Leftovers will stay good for 3-5 days depending on how fresh the veggies are were used in the soup.

This Sweet Potato Soup freezes well. Prepare the soup according to directions. Let it cool completely before transferring to freezer bags and then freeze. To reheat, thaw and add it to a pot, heating it over medium-high heat.

Overhead view of Sweet Potato Soup and pepitas for topping.

Seasoning this Sweet Potato Soup

  • Let’s talk salt and pepper. Seasoning every part of the dish with salt and pepper helps the flavors permeate the soup. I’ve included my recommendations for adding salt and pepper to each step of this soup, but add to your personal preference. If the soup tastes flat, it may just need a pinch more of salt and/or pepper. Note that not all salts will season the same (you’ll need more or less depending on the salt used). I use fine sea salt in this recipe.
  • Red curry paste. Red curry paste adds loads of flavor without requiring lots of additional ingredients. Curry pastes can vary from brand to brand, particularly in spiciness. We use Thai Kitchen® which I would say is very mild and has a great flavor.
  • Yellow curry powder. Curry powder is another ingredient that varies a lot from brand to brand. We’ve tested this soup with Great Value Brand®, Simple Truth Organic®, and McCormick® — all work similarly and are very mild.
  • Red pepper flakes. The red pepper flakes definitely add a bit of a kick, but I wouldn’t say it makes this sweet potato soup overly spicy (especially when the coconut milk is added). That said, if you are at all sensitive to heat, I’d recommend omitting them. If you love heat, feel free to sprinkle additional red pepper flakes on individual serving bowls.

QUICK TIP

Taste and adjust. As with most recipes, taste and adjust the seasonings to your personal preference. Remember, you can always add more, but you can’t remove seasoning.

Garnish

Crunchy roasted pepitas (pumpkin seeds) are my favorite garnish for this soup. You can make your own roasted pepitas or buy them at the store. If you opt to buy them, make sure they’re roasted and salted (not raw). You can generally find them in the bulk section of a grocery store, or with other salad toppings like candied nuts, Craisins®, etc.

An additional swirl of coconut milk also makes for a nice garnish and fresh herbs are nice toppings for this sweet potato soup.

View of a bowl of Sweet Potato Soup.

QUICK TIP

When blending, make sure to secure the blender lid tightly and then select the “soup” or “hot” cycle. Remember that heat expands, so increase speed slowly and watch it carefully to avoid soup exploding out or over. Remove the lid carefully, as it will likely release a burst of steam. If your blender doesn’t have a hot/soup setting, you can compensate by replacing the blender lid with a folded towel and holding it in place with your hands. This will help reduce steam pressure. While an immersion blender can be used, I highly recommend a high-powered blender for the ultimate smooth and creamy sweet potato soup!

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Sweet Potato Soup

0 from 0 votes
Creamy, comforting Sweet Potato Soup is packed with good-for-you ingredients, seasoned with a comforting blend of curry-inspired seasonings, and thickened with coconut milk. This naturally vegan recipe is dairy and gluten free.
Print Recipe

Sweet Potato Soup

0 from 0 votes
Creamy, comforting Sweet Potato Soup is packed with good-for-you ingredients, seasoned with a comforting blend of curry-inspired seasonings, and thickened with coconut milk. This naturally vegan recipe is dairy and gluten free.
Course Dinner, Main Course, Soup
Cuisine Healthy, Vegan, Vegetarian
Keyword sweet potato soup
Prep Time 40 minutes
Cook Time 35 minutes
Total Time 1 hour 15 minutes
Servings 4 -6 servings
Calories 476kcal
Cost $6.31

Ingredients

  • 1/4 cup 947g) coconut oil (measured when solid)
  • 1 cup (130g) finely diced yellow onion (~1 large onion)
  • 1 cup (135g) finely diced carrots (~2-3 large carrots)
  • 1 red pepper diced
  • 1 tablespoon finely minced garlic (~3-4 cloves)
  • 1/2 tablespoon finely minced ginger (~1-inch piece of ginger)
  • 1 tablespoon white granulated sugar
  • 2 tablespoons red curry paste (I use Thai Kitchen)
  • 1 tablespoon yellow curry powder (I use Simple Truth Organic)
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon EACH: ground cumin and ground coriander
  • 1/4 teaspoon red pepper flakes optional (omit if sensitive to spice)
  • Fine sea salt and freshly cracked pepper
  • 5 cups (681g) chopped sweet potatoes into 1/2-inch pieces (~2-3 large potatoes)
  • 2 cans (13.5 oz.; 400mL EACH) regular (full-fat) coconut milk
  • 2 cups (493g) vegetable stock (I recommend Swanson)
  • Optional: garnish with roasted and lightly salted pepita seeds

Instructions

  • SAUTE AROMATICS: Heat 1/4 cup coconut oil in a large pot over medium heat. Add finely diced onion, carrots, pepper, minced garlic and ginger. Season with 1/8 teaspoon each of salt and pepper, and sauté, stirring occasionally until onion is translucent and veggies begin to soften, 7-8 minutes.
  • SEASONINGS: Add in 1 tablespoon sugar; stir for 3-4 more minutes to slightly caramelize veggies. Add in the 2 tablespoons red curry paste and seasonings: 1 tablespoon yellow curry powder, 1 teaspoon turmeric, 1/2 teaspoon ground cumin, 1/2 teaspoon ground coriander, 1/4 teaspoon red pepper flakes, and salt and pepper to taste (I add 1/4 teaspoon of each). Sauté for 2-3 minutes, or until very fragrant, stirring constantly.
  • SWEET POTATO: Add the diced sweet potatoes and season again with salt and pepper (I add 1/4 teaspoon each). Continue to cook over medium heat, stirring frequently, for 8 to 10 minutes.
  • FINISH SOUP: Pour in vegetable stock and coconut milk; season once again with salt and pepper (I add 1/4 teaspoon salt and 1/8 teaspoon pepper, season to personal preference).
  • SIMMER: Bring to a boil over high heat and scrape up any bits that have formed on the bottom of the pot. Reduce the heat to medium or until the soup is at a rapid simmer (bubbling at edges) but not boiling. Cook, stirring occasionally until soup has reduced and thickened and sweet potatoes are tender, about 18-25 minutes.
  • BLEND: Once sweet potatoes can be easily pierced with a fork, carefully transfer the soup (in batches if needed) to a blender or food processor. Puree the soup (See Note 2) and then return the smooth soup to the pot over medium-low heat. Season to taste with salt and pepper (I add in another 1/4 teaspoon of each here). Serve, garnished with pepita seeds if desired.

Recipe Notes

Note 1: Use full-fat coconut milk for the best flavor and thickness. Lite coconut milk won’t thicken and give you the rich full flavor that regular coconut milk will (we found the flavor lacking a lot with the lite). Be sure to pick shelf-stable cans of coconut milk, not refrigerated coconut milk. Typically, canned coconut milk can be found on the international aisle, with the Latin or Asian products. In this soup, I've tested it with Imperial Kitchen's® coconut milk.
Note 2: When blending, make sure to secure the blender lid tightly and then select the “soup” or “hot” cycle. Increase speed slowly and watch it carefully to avoid soup exploding out or over. Remove the lid carefully as it will likely release a burst of steam. If your blender doesn’t have a hot/soup setting, you can compensate by replacing the blender lid with a folded towel and holding it in place with your hands. This will help reduce steam pressure. While an immersion blender can be used, I highly recommend a high powered blender for the ultimate smooth and creamy carrot soup!

Nutrition Facts

Calories: 476kcal | Carbohydrates: 80g | Protein: 7g | Fat: 16g | Saturated Fat: 13g | Sodium: 684mg | Potassium: 1386mg | Fiber: 13g | Sugar: 24g | Vitamin A: 54254IU | Vitamin C: 54mg | Calcium: 140mg | Iron: 3mg

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