Healthy Sweet Potato Soup Recipe

This Sweet Potato Soup is a warm, comforting blend of sweet potatoes, apples, coconut milk, and aromatic spices. Smooth, creamy, and rich in flavor, it’s a perfect vegan and gluten-free dish for chilly fall or winter nights.

Why You’ll Love This Recipe

• Made with wholesome, plant-based ingredients
• Naturally sweet with a touch of smokiness
• Creamy texture without dairy
• Easy to prepare with minimal ingredients
• Great for meal prep and freezer-friendly
• Customizable with your favorite toppings
• Pairs well with salads or crusty bread
• Balanced flavor from sweet, savory, and tangy elements
• Perfect as a light dinner or hearty lunch
• A healthy way to enjoy comfort food

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped
• 1 heaping teaspoon sea salt
• Freshly ground black pepper, to taste
• 3 medium sweet potatoes (about 1½ pounds), peeled and cubed
• 1 apple, peeled and chopped
• 3 garlic cloves, grated
• 1 teaspoon grated fresh ginger
• 1 teaspoon ground coriander
• ½ teaspoon smoked paprika
• 1 teaspoon apple cider vinegar
• 3 to 4 cups vegetable broth
• 1 (14-ounce) can full-fat coconut milk (reserve ¼ cup for garnish)

Optional Garnishes:

• Pepitas
• Fresh cilantro
• Aleppo pepper or red pepper flakes
• Crusty bread, for serving

Directions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, salt, and pepper; sauté until soft, about 5 to 8 minutes.
3. Stir in sweet potatoes and apple; cook for 8 to 10 minutes, stirring occasionally.
4. Add garlic, ginger, coriander, and smoked paprika; stir until fragrant.
5. Pour in apple cider vinegar, then add 3 cups vegetable broth and coconut milk (reserving ¼ cup for garnish).
6. Bring to a boil, cover, and reduce heat to simmer. Cook for 20 to 30 minutes or until potatoes are tender.
7. Let cool slightly. Blend soup in batches or use an immersion blender until smooth.
8. If the soup is too thick, blend in up to 1 more cup of broth to reach desired consistency.
9. Taste and adjust seasoning. Garnish with reserved coconut milk, pepitas, cilantro, and pepper flakes if desired.
10. Serve with crusty bread.

Servings and timing

Servings: 4
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

• Spicy twist: Add ¼ teaspoon cayenne pepper for heat
• Roasted flavor: Roast sweet potatoes and apple before adding
• No coconut milk: Use oat milk or swirl in soy yogurt before serving
• Herbaceous version: Add fresh thyme or rosemary during simmering
• Protein boost: Top with chickpeas or swirl in cooked lentils
• Different base: Use chicken broth instead of vegetable broth for a non-vegan version

Storage/reheating

• Refrigerator: Store in an airtight container for up to 4 days
• Freezer: Freeze for up to 3 months; thaw overnight in the fridge
• Reheating: Reheat on the stove over medium heat or in the microwave. Add water or broth to loosen if too thick

FAQs

How can I make the soup spicier?

Add cayenne pepper or red pepper flakes to taste during cooking or as garnish.

Can I use frozen sweet potatoes?

Yes, frozen sweet potatoes work well. They may cook faster, so monitor the tenderness.

What can I use instead of coconut milk?

Oat milk, almond milk, or a swirl of soy yogurt are good substitutes.

Is this soup suitable for kids?

Yes, it’s naturally sweet and mild. Adjust spices to suit their taste.

Can I make this soup in advance?

Absolutely. It stores and reheats well, making it great for meal prep.

What type of apple works best?

A sweet variety like Fuji or Gala complements the soup best.

Can I blend the soup without a blender?

An immersion blender is perfect. If unavailable, mash well or use a food processor.

Is it okay to freeze with the coconut milk in it?

Yes, this soup freezes well with coconut milk included.

What toppings go well with this soup?

Try pepitas, fresh herbs, spicy flakes, a swirl of coconut milk, or croutons.

What bread pairs well with sweet potato soup?

Crusty sourdough, whole grain, or a hearty artisan loaf are all great choices.

Conclusion

This sweet potato soup is more than just a cozy meal; it’s a healthy, vibrant dish that brings warmth and nourishment to your table. With its creamy texture, sweet and smoky flavors, and customizable options, it’s a recipe you’ll return to all season long. Whether you’re hosting, meal prepping, or simply looking for a comforting dinner, this soup is sure to satisfy.

Print