Sweet Potato Soup Recipe

Why should you try this sweet potato soup?

If your sitting there thinking ” I’m not really a soup person” then this sweet potato soup is for you. I wasn’t a soup kinda’ gal until i tried this sweet potato soup but the flavours and thickness are just on point! Its sweet, spicy and definitely very hearty. Soup may come across as a light meal but this one is definitely very filling. Its vegan, natural, clean and did I mention how tasty it is? It warms you up during the winter but the spicy smoky tastes really longs for summer evenings too. I think this soup would actually compliment a BBQ situation really well. P.S. Don’t forget to subscribe and follow me on socials so that you never miss any of my healthy recipes for weight loss.

Why is this sweet potato soup so healthy?

This Sweet Potato Soup offers a delightful blend of flavours and is a healthy choice for several reasons. Packed with sweet potatoes, carrots, onions, and garlic, it provides a rich source of vitamins, minerals, and antioxidants. Being vegan, it suits a plant-based diet, and it’s also gluten-free, dairy-free, and nut-free, catering to various dietary preferences and restrictions. The soup is prepared with natural, whole ingredients, contributing to its nutritional value. Additionally, it’s a filling and satisfying option, making it a great choice for those looking for a hearty yet nutritious meal.

Do you have a diet restriction?

This recipe is great for the following diets:

  • Vegan
  • Vegetarian
  • Gluten Free
  • Dairy Free
  • Nut Free
  • Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

This recipe is so quick and simple its perfect for week day evenings after work. You could also batch make it and freeze for convenience. Peel and cube up your veg, you don’t have to be neat or particularly consistent, its all getting blended anyway you just want to make sure its small enough to cook well. In this recipe I had to use powdered ginger as I could not get any fresh, we’ve had a real bad veg shortage here since the new year and 2 months later its only just starting to recover! If you have access to fresh ginger I recommend you opt for this over dried.

Sweet Potato Soup

Step 1: Add your ingredients to a saucepan

Pop your onion, garlic and ginger in a pan to sauté for 3-4 minutes. Meanwhile, make up 1 litre of stock, if your make up your own then you get extra healthy points but if not store bought is fine. Just remember to check the ingredients for the least processed option if your trying to eat clean. When your onion has reduced down you can add the potato, carrots and stock and some chilli flakes, I used was 1/2 a teaspoon and I wouldn’t have wanted it any spicier. This recipe makes 2 large bowls of soup so you can use that as your gauge. Heat on a medium heat for around 30 minutes uncovered. We want the liquid to reduce down slightly, but not excessively. Its easy to add more water if your soup is too thick but not as easy to thicken your soup once it has too much water. If in doubt about the water quantity go with your gut and let it reduce a bit longer.

Sweet Potato Soup

Step 2: Blend your sweet potato soup

After half an hour you can either transfer your soup to a blender or you can use an immersion blender like I did. A food processor style blender is much quicker but an immersion blender creates less washing up, hence why I used it. Blend your soup until smooth and pour or ladle into bowls. Garnish with some pumpkin seeds or sour cream and enjoy!

Sweet Potato Soup


  1. Coconut Twist: Add a tropical touch by incorporating coconut milk for a creamy variation.
  2. Spiced Up: Experiment with different spices like cumin, coriander, or turmeric to enhance the flavor profile.
  3. Protein Boost: Amp up the protein content by adding cooked lentils or chickpeas.


Q: Can I freeze this soup? A: Absolutely! This soup freezes well. Allow it to cool completely, then store in airtight containers. Thaw and reheat when ready to enjoy.

Q: Can I adjust the spice level? A: Certainly! Adjust the quantity of chili flakes according to your preference. Start with a small amount and add more if desired.

Q: Can I use vegetable broth instead of homemade stock? A: Yes, store-bought vegetable broth works perfectly fine. Choose a low-sodium option for better control over the soup’s saltiness.

Q: Are there other garnish options? A: Absolutely! Get creative with garnishes. Besides pumpkin seeds or sour cream, you can try a drizzle of olive oil, a sprinkle of fresh herbs, or a dash of hot sauce for an extra kick.

Q: How do I make it creamier without dairy? A: For a creamy texture without dairy, blend in a small portion of cooked cauliflower or add a splash of coconut milk during blending.

Q: Can I make it in advance? A: Certainly! This soup can be made ahead of time and stored in the refrigerator for a few days. Reheat on the stovetop or in the microwave before serving.

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Sweet Potato Soup Recipe

If your sitting there thinking " I'm not really a soup person" then this is the soup for you. I wasn't a soup kinda' gal until I tried this soup but the flavours and thickness are just on point! Its sweet, spicy and definitely very hearty, soup may come across as a light meal but this one is definitely very filling. Its vegan, natural, clean and did I mention how tasty it is?
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Lunch, Main Course, Soup
Cuisine American, British
Servings 3
Calories 315 kcal


  • 500 g sweet potato
  • 300 g carrot
  • 1 medium red onion
  • 2-3 cloves garlic
  • ¼ tsp chilli flakes optional
  • ½ tsp ginger
  • 1 litre vegetable stock


  • Peel and chop up the veg into chunks, crush your garlic, slice your onion.
    500 g sweet potato, 300 g carrot, 1 medium red onion, 2-3 cloves garlic
  • Put your Onion, Garlic and ginger in a large sauce pan or cooking pot to sauté for 3-4 minutes, whilst doing this prepare your stock.
  • Add all ingredients to the pot and cook on a medium heat for around half an hour.
    ¼ tsp chilli flakes, ½ tsp ginger, 1 litre vegetable stock
  • Remove from the heat and either blend with an immersion blender or transfer to a food processor.
  • Pour or ladle your soup into bowls and garnish with pumpkin seeds or sour cream. Why not try some of my gorgeous Rosemary Bread with your soup?


Originally this recipe was perfect with 2 teaspoons of ground ginger. I’ve changed this quantity several times since and it now sits at 1/2 a teaspoon. I can’t decide whether this is down to personal preferences changing over the years or the heat of ginger changing over time. I would suggest adding 1/2 a teaspoon at a time and tasting to get the right level of spice in this soup.

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1 Comment

  1. Keith Bussey says:

    5 stars
    Very tasty and extremely healthy.

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