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Sweet Potato Soup

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
Author Chelsea Lords
Cost $6.31


  • 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


  • 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.


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!


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