Sweet Potato Soup

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At a recent dinner party with my girlfriends, I discovered a hit with this simple sweet potato soup. It’s creamy without using any dairy, and the sweet potatoes add great color and nutrients. This soup is rich enough that you could eat it on its own for a light dinner. It’s also vegan, vegetarian, paleo, gluten-free and has no added sugar, perfect for any and all guests. Delicious and good for you? Yes, please!

Further Food Nutritionist Commentary:

Love the simplicity of this soup, although the nutrition it provides is not simple at all! Loaded with beta carotene and fiber it not only promotes regularity, it also helps decrease the risk of diseases including obesity, diabetes & heart disease, all while promoting energy, weight loss and beautiful skin!

By Amy Shapiro, MS, RD, CDN
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Sweet Potato Soup

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Servings: 4-6

Ingredients

1 yellow onion (diced)

1 tablespoon coconut oil

4 medium-sized sweet potatoes (roasted or baked, about 4 cups chopped)

¾ teaspoon ginger (minced)

½ teaspoon garam masala spice mix

1 cup light coconut milk

2 cups water

 

*garam masala is an Indian spice mix usually made with a blend of black pepper, cumin, coriander, cinnamon and clove. You can buy it pre-made or mix your own.

Instructions

  1. Heat oil in pot.
  2. Add onion and saute for 5 minutes, until translucent.
  3. Add minced ginger and cook for an additional 2 minutes.
  4. Rough chop the cooked sweet potatoes (you can leave the skin on) and add to the onion and ginger.
  5. Add the coconut milk, water and garam masala.
  6. Bring to a simmer, then lower heat.
  7. Cook for ten minutes on medium low heat.
  8. Blend the soup and adjust seasoning.
Heat oil in pot. Add onion and saute for 5 minutes, until translucent. Add minced ginger and cook for an additional 2 minutes. Rough chop the cooked sweet potatoes (you can leave the skin on) and add to the onion and ginger. Add the coconut milk, water and garam masala. Bring to a simmer, then lower heat. Cook for ten minutes on medium low heat. Blend the soup and adjust seasoning.

Nutrition Information

Per Serving:  Calories: 128; Total Fat: 5g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 36mg; Potassium: 401mg; Carbohydrate: 19g; Fiber: 3g; Sugar: 8g; Protein: 2g

Nutrition Bonus:  Vit A: 292%; Vit C: 28%; Iron: 4%

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One thought on “Sweet Potato Soup

  1. Allison S

    This is just what I need on a sub-zero day like today. The addition of some red pepper flakes would definitely warm you up even more!

    Reply

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