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    Home > Recipe Index > Gluten free > Healthy Sweet Potato Soup

    Healthy Sweet Potato Soup

    Published: Sep 20, 2019 · Modified: Jan 4, 2023 by Nicki Sizemore · This post may contain affiliate links

    Jump to Recipe Print Recipe

    This healthy sweet potato soup is rich and savory with a naturally creamy texture. It's a nourishing main course on weeknights, or a beautiful first course to a special occasion meal!

    Overhead close up of a bowl of sweet potato soup on the counter.

    Nearly every week I throw together a big pot of soup for dinner, which we eat with these buttery oven grilled cheeses or slabs of cornbread. Usually the soup is vegetable-based, as it's one of the most foolproof methods I have of getting my kids to devour their veggies. This version is my girls' favorite.

    Ingredients

    This is an easy-to-make soup that uses mostly pantry staples, including sweet potatoes, leek (or onion), garlic, broth and water. Ground cinnamon, nutmeg, chili powder and a bay leaf give it an irresistible flavor (see below for other variations!).

    Side view of a bowl of soup on the counter with a spoon.

    How to make sweet potato soup

    First, leeks and garlic are gently sautéed until tender. A touch of cinnamon, chili powder and nutmeg are added to provide warmth, followed by diced sweet potatoes. The potatoes get covered with a mix of broth and water (or you can go for straight water) and are simmered until tender.

    Process shot divided into 4 quadrants showing the steps for making the healthy sweet potato soup.

    The soup is then blended until creamy and rich (you can use either a stick blender or regular blender). We love to swirl a touch of cream or coconut milk into each bowl and sprinkle them with toasted pecans or pumpkin seeds for crunch (but they're optional).

    Easy soup variations

    This is less of a recipe and more of a technique, and it can be adapted to your own tastes! You can swap out the leek for a sweet onion, throw in a bit of ginger, and/or change up the spices to make it your own (think curry powder, cumin, Aleppo pepper, cayenne etc). You can also swap out the sweet potatoes for butternut squash and make squash soup instead!

    Serving suggestions

    This healthy sweet potato soup is lovely enough to be the first course to a fancy dinner, but humble enough for any old Tuesday night. Serve it these oven grilled cheeses or cornbread, and forget all about the stresses of the day. Ahhhhh, it's soup time!

    Overhead shot of a bowl of soup with chopped nuts and the soup pot alongside.

    Soup making tips:

    • To puree the soup, you can use a regular blender, Vitamix or stick blender.
    • Since this is such a simple soup, be sure to season it well with salt and pepper, which are critical to the soup's flavor. Feel free to add in more spices or to switch them up according to your tastes!
    • You can swap out the sweet potatoes in this soup for cubed butternut squash instead.
    • This soup (like most!) gets even better with time. It can be refrigerated for up to 5 days.
    • If you want an even creamier soup, swap out 1 cup of the broth or water for or coconut milk, regular milk or cream.
    • For slow cooker soup ideas, check out my book, Fresh Flavors for the Slow Cooker!

    *This post contains Amazon and other affiliate links to products I use and love (from which I earn income, at no cost to you). Thank you or supporting From Scratch Fast!

    Other soups to try:

    • Easy Vegetable Potage Soup with Cheesy Baguettes
    • Chicken Noodle Soup from Scratch in Under an Hour
    • Butternut Squash Soup with Coconut Milk & Curry (Vegan)
    • Vitamix Tomato Soup
    • Curried Sweet Potato Soup Bowls
    • Chicken Noodle Soup in Under an Hour
    • Roasted Squash Soup with Coconut & Curry
    • Vitamix Tomato Soup

    Stay connected

    I'd love to answer any of your questions and see what you're cooking!! Don't forget to rate this recipe and leave a comment below. Follow along on Instagram, Facebook, YouTube & Pinterest, and be sure to tag @fromscratchfast so that I can share your creations!

    Get the recipe!

    Overhead shot of bowls of healthy sweet potato soup on the countertop with a pot alongside.
    Print Recipe Pin Recipe

    Healthy Sweet Potato Soup

    This rich, savory and nutritious soup is the perfect dish to curl up with on a chilly night. Think of it less as a recipe, and more as a technique. You can swap out the leek for a sweet onion, and/or change up the herbs and spices to make it your own (think ginger and curry powder, chile powder and cumin, etc). It only needs to simmer for about 10 minutes, making it perfect for weeknights. While I love this soup for its simplicity, you can certainly dress it up by swirling a bit of heavy cream or coconut cream into each bowl. Using half broth and half water gives the soup a clean flavor, although you can also make it entirely with water! If you opt for a vegetable broth, use a lighter style broth (I find that many store-bought vegetable broths are quite rich and overpowering, so I usually stick with water if I’m making a vegetarian version). This soup is a lovely first course or satisfying main course, especially when paired with these oven grilled cheeses or cornbread!
    Prep Time20 mins
    Cook Time30 mins
    Total Time50 mins
    Course: Soup
    Cuisine: American
    Keyword: easy sweet potato soup, healthy sweet potato soup recipe, sweet potato soup
    Servings: 4 -6 people
    Author: Nicki Sizemore

    Ingredients

    • 3 tablespoons butter or olive oil
    • 1 large leek, white and light green parts only, chopped
    • Salt and freshly ground black pepper
    • 2 garlic cloves, chopped
    • ½ teaspoon cinnamon
    • ¼ teaspoon chili powder
    • Pinch freshly grated nutmeg
    • 1 bay leaf
    • 2 ½ pounds sweet potatoes (2 large potatoes), peeled and chopped
    • 3 cups chicken or vegetable broth
    • 3 cups water

    To serve

    • Heavy cream or coconut cream, for swirling (optional)
    • Chopped toasted pecans or pumpkin seeds (optional)

    Instructions

    • Melt the butter in a large pot over medium heat. Add the leek, and season with salt and pepper. Cook, stirring occasionally, until softened, about 3 minutes.
    • Stir in the garlic, cinnamon, chili powder, nutmeg and bay leaf. Cook, stirring, until fragrant, about 30 seconds. Slide in the sweet potatoes, and season with more salt and pepper. Stir the potatoes to coat in the spices. Pour in the broth and water. Bring to a boil, then reduce the heat to a simmer and cook until the sweet potatoes are tender, about 10 minutes.
    • Remove the bay leaf and puree the soup in a blender (or you can use a stick blender). Add more water or broth to reach the consistency you want (I like it thick, but still soup-like). Taste and season with additional salt, pepper and/or spices as needed.
    • If you’d like, drizzle a bit of heavy cream or coconut cream over the soup, and sprinkle with chopped pecans or pumpkin seeds.

    Notes

    Do Ahead: The soup can refrigerated for up to 5 days or frozen for up to 2 months. If needed, thin it with water before serving.
    Tips:
    • To puree the soup, you can use a regular blender, Vitamix or stick blender.
    • Since this is such a simple soup, be sure to season it well with salt and pepper, which are critical to the soup's flavor. Feel free to add in more spices or to switch them up according to your tastes!
    • You can swap out the sweet potatoes in this soup for cubed butternut squash instead.
    • This soup (like most!) gets even better with time, so go ahead and make it in advance.
    • If you want an even creamier soup, swap out 1 cup of the broth or water for or coconut milk, regular milk or cream.
    • For slow cooker soup ideas, check out my book, Fresh Flavors for the Slow Cooker!

    More Gluten free

    • Baked Butternut Squash Pasta Recipe with Ricotta & Sage
    • Easy Sausage Baked Pasta with Ricotta (One Skillet!)
    • Healthy Gluten Free Apple Honey Cake (Paleo!)
    • Gluten Free Pie Recipes (+ New Class!)

    Reader Interactions

    Comments

    1. Róisín says

      October 13, 2020 at 1:53 pm

      5 stars
      This is absolutely beautiful. I have only begun learning how to make soups and this is bar far one of my favourites. It is delicious, there's no other word. It really helps also, when the authors suggest other spices or ingredients - so we can also get a little bit creative. I pretty much stuck to the recipe bar the nutmeg as there wasn't any available when I went to make it it tastes smashing all the same 🙂

      Reply
      • Nicki Sizemore says

        October 14, 2020 at 11:10 am

        Hi there! Thank you for your comment, and I'm so happy to hear you liked the soup!

        Reply
    2. Sio MLADY says

      May 09, 2020 at 10:46 pm

      5 stars
      Quick. Easy. Extremely satisfying! I doubled up the spices and added curry powder and it was incredible!

      I am watching my calories, so this was perfect. I would love to use heavy cream/coconut milk or any thicker agent to add body and flavor for next time!

      Reply
      • Nicki Sizemore says

        May 10, 2020 at 7:23 am

        Thank you for your comment, and I'm so happy you liked the soup!

        Reply
      • Leah Rabadi says

        January 19, 2021 at 4:09 pm

        What are the nutritional values?

        Reply
    3. Susan Byrnes says

      December 11, 2014 at 3:28 pm

      Hi Nicki, this sounds warm and welcoming. I've been wanting to try sweet potato soup for awhile.
      Wishing you the very best with your upcoming little one, bet Ella's so excited. Happy baby !! Merry Christmas to you all.

      Reply

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    Meet Nicki

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    Welcome! I’m Nicki Sizemore, a trained chef, recipe developer and cookbook author. My mission is to help you make wholesome & delicious food from scratch without spending hours in the kitchen. All of my recipes are naturally gluten-free.

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