Rich, decadent, and savory, this Sweet Potato Soup is a spoonful of heaven on a chilly day. This post shares a super creamy (yet low-calorie) version.
Who doesn’t love coming home to a warm and comforting bowl of soup on one of those cool nights?
Even better is when you have all the ingredients already in your pantry! This Sweet Potato Soup is a sure WINNER.
Just like my Butternut Squash Bisque and my Hot And Sour Soup…
Make it for those busy weeknights or a slow Sunday lunch. Any day you’d like to pamper yourself or your fam with a chockful of nutrients and a decadent soup is great. It comes together easily with the simplest ingredients and flavorful spices.
Read on further to learn how to make this Sweet Potato Soup with a rich, creamy consistency and why it’s awesome for weight loss.
Let’s go!
In This Post You'll Find:
Reasons You'll Love It
- Sweet potatoes are awesome - see this article on how healthy they are.
- Can be made ahead easily and reheated
- Packed with flavor but low in calories
- It's clean-approved and perfect for any weight loss or healthy meal plan
Ingredient Notes
You probably have most — if not all — of the ingredients for this creamy soup in your pantry and fridge already!
Here’s what you’ll need:
Coconut or olive oil: I love cooking with these two healthy oils! Coconut oil is a healthy fat with TONS of benefits (I wrote about all of them here). Olive oil also contains healthy fats with antioxidants.
Onion (chopped): Onions are rich in antioxidants, nutrients, and loads of health benefits such as digestive health and cancer-fighting properties!
Carrots (chopped): Loaded with fiber and antioxidants, carrots are great for low-calorie and nutritionally dense meals from soups to smoothies.
Celery: This veggie gained the spotlight in recent years as a nutritional powerhouse! But it lives up to the hype for its antioxidant, digestive, anti-inflammatory, and alkalizing benefits. Wew!
Garlic (minced): Garlic can boost immunity and lower blood pressure and cholesterol among a myriad of benefits.
Ginger (minced): From improving brain function and fighting infections to lowering blood sugar, ginger is an essential healing and medicinal staple.
Curry powder: This will add insane flavor and fragrance to our creamy soup. It’s also linked to the prevention of cancer and Alzheimer's disease.
Chicken or vegetable broth: For additional flavor and richness to our soup.
Sweet potatoes: I LOVE SWEET POTATOES. So much so, that I wrote a whole post on its many health benefits here.
Coconut milk: This helps add that creamy texture to your soup. We’re not adding too much so it doesn’t overpower the taste of our sweet potatoes.
Salt and pepper (to taste): Remember to taste as you season your soup along the way.
How To Make Sweet Potato Soup
Step 1: Heat the oil in a Large Stock Pot or Dutch Oven at medium heat.
Step 2: Start by adding onions and cook till translucent.
Step 3: Add the rest of the veggies and cook for 5 min.
Step 4: Add the garlic, ginger, and curry powder cook for another minute and top when you smell the garlic.
Step 5: Add the broth and sweet potatoes and bring to a simmer cook for 20-25 minutes until potatoes are soft.
Step 6: Transfer to a blender and turn into a puree
Step 7: Transfer back to the pot and add coconut milk and enjoy 🙂
Substitutions
Coconut: If you're not a fan of coconut or allergic in some way just use olive oil for the oil and replace coconut milk with your milk of choice.
Chicken Broth: If vegan, this can be replaced with vegetable broth.
How Can I Thicken My Sweet Potato Soup?
If you want a nice and creamy consistency for your soup, here are a few ways to get that:
- Puree it: Once your soup is done cooking for 20-25 mins, puree it at the final step with a blender.
- Add coconut milk: This comes after pureeing it to give it that extra flavor, richness, and creaminess. Yum.
- Use cornstarch: Still want it thicker? Add this at the end of cooking your soup. You can also do this to other soup recipes that call for a creamy texture.
With this recipe, I personally find it thick enough at the end (after pureeing and especially after the coconut milk).
Now, in case you want to do the opposite and thin it out a bit more, simply add more broth.
How To Store Your Soup
You can make this Sweet Potato Soup ahead of time. It’s really easy to store until you need it.
Here’s how:
- After pureeing your soup, transfer it to an airtight and freezer-safe container and let it cool until room temp. (Leave out adding the coconut milk for when you’re ready to serve. This is to keep its texture nice and consistent later on.)
- Store in the freezer. It can last anywhere from 4 to 6 months if properly stored.
- When you’re ready to serve, defrost it in a saucepan over low heat until warm, and then add the coconut milk.
If you need to store some leftover Sweet Potato Soup, simply store it in an airtight container in the fridge. It should last in the fridge for up to 5 days. When ready to eat, just reheat and you’re good to go. Easy!
Sweet Potato Soup
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 2 tablespoon coconut oil can sub olive oil
- 1 medium onion, chopped
- 2 medium carrots, peeled, chopped into ½ inch
- 2 stalks celery, peed, sliced into ½ inch pieces
- 2 cloves garlic, minced
- 1 inch ginger, peeled, minced
- 2 tsps curry powder
- 5 cups chicken or vegetable broth
- 2.5-3lbs (4-6) sweet potatoes, peeled and cut 1 inch cubes
- 1 13.5 oz can full-fat coconut milk
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
Instructions
- Heat oil in a large pot over medium heat.
- Add onions and season with salt and pepper. Saute 5 minutes or until translucent.
- Add carrots and celery, and saute 5 minutes.
- Add garlic, ginger, and curry powder and saute 30-60 seconds, until fragrant.
- Add broth and sweet potatoes, and bring to a simmer.
- Cook, covered, for 20-25 minutes or until vegetables are tender.
- Carefully transfer to a blender and puree until smooth.
- Transfer back to pot and stir in coconut milk. Add additional broth or water to thin soup, as desired. Taste and adjust seasoning, if needed.
Nutrition
Is It Good For Weight Loss?
Yes! This Sweet Potato Soup is filled with fiber and keeps you full longer which makes it an awesome dish for anyone looking to lose weight. I love incorporating sweet potatoes in low-calorie, nutritionally-dense meal plans since they also help lessen cravings and snacking tendencies throughout the day.
Sweet potatoes also contain pectin (a soluble dietary fiber) that’s linked to reducing weight gain.
Is This Sweet Potato Soup Healthy?
Yes, it’s super healthy! Sweet potato, the star of this creamy soup, is actually considered a superfood since:
- It’s one of the BEST sources of Vitamin A. (In the form of beta-carotene, which boosts immunity and helps support healthy vision)
- It contains anthocyanins which help protect against or slow the growth of certain cancers.
- It contains beta-carotene, an antioxidant that helps your body fight toxins.
- It is also anti-inflammatory.
Can Sweet Potato Soup Help Burn Belly Fat?
Because sweet potatoes are rich in fiber, it aids in promoting smooth digestion and boosts satiety which can help reduce belly fat. It also helps reduce bloating, plus it’s low-calorie!
Comments
No Comments