Vegan Sweet Potato Soup – Creamy, Comforting, and Nutritious
Vegan Sweet Potato Soup is a warm, velvety, and comforting dish that’s perfect for any season, especially on chilly days. The natural sweetness of roasted sweet potatoes, combined with savory herbs and spices, creates a rich flavor profile that delights the senses. Each spoonful is creamy without the need for dairy, making this soup both satisfying and nourishing for anyone following a plant-based diet.
Sweet potatoes are not only delicious but also packed with nutrients such as beta-carotene, fiber, and antioxidants, making this soup a healthy choice for lunch, dinner, or even a starter at a special meal. The beauty of this recipe lies in its simplicity—minimal ingredients, quick preparation, and maximum flavor. Aromatic garlic, onion, and warming spices like cumin or smoked paprika complement the sweet potatoes perfectly, creating a comforting and wholesome experience in every bowl.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Sweet potatoes | 2 large, peeled and chopped | 180 kcal |
| Onion | 1 medium, chopped | 45 kcal |
| Garlic | 3 cloves, minced | 15 kcal |
| Carrots | 2 medium, chopped | 50 kcal |
| Vegetable broth | 4 cups | 40 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Coconut milk | 1/2 cup | 200 kcal |
| Ground cumin | 1 tsp | 8 kcal |
| Smoked paprika | 1 tsp | 6 kcal |
| Salt | To taste | 0 kcal |
| Black pepper | To taste | 5 kcal |
| Fresh parsley | For garnish | 5 kcal |
Step-by-Step Cooking Instructions
1. Prepare the Vegetables
- Peel and chop the sweet potatoes and carrots into uniform pieces.
- Chop the onion and mince the garlic.
2. Sauté Aromatics
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, sautéing 3–5 minutes until fragrant and softened.
3. Cook the Vegetables
- Add chopped sweet potatoes and carrots. Stir for 2–3 minutes to combine with aromatics.
- Sprinkle in cumin and smoked paprika, cooking for another minute to release the spices’ aroma.
4. Add Broth and Simmer
- Pour in vegetable broth. Bring to a boil, then reduce heat and simmer 20–25 minutes until sweet potatoes and carrots are tender.
5. Blend the Soup
- Use an immersion blender to puree the soup until smooth and creamy.
- Alternatively, blend in batches using a countertop blender.
6. Add Coconut Milk and Season
- Stir in coconut milk, and season with salt and black pepper to taste.
- Simmer for an additional 5 minutes to warm through.
7. Serve
- Ladle the soup into bowls, garnishing with fresh parsley. Serve hot.
Tips for Customizing the Recipe
- Add heat: Sprinkle red pepper flakes or cayenne for a spicy kick.
- Extra flavor: Roast sweet potatoes and carrots before cooking to deepen the flavor.
- Herbs & toppings: Top with cilantro, chives, or pumpkin seeds for added texture.
- Creamy variations: Substitute coconut milk with almond milk or cashew cream.
- Protein boost: Add cooked chickpeas or lentils for a more filling soup.
Nutritional Information (Approx. per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~200 |
| Protein | 3g |
| Fat | 12g |
| Carbohydrates | 24g |
| Fiber | 5g |
| Sugar | 7g |
Serving Suggestions
- Serve with whole-grain bread, garlic toast, or croutons for added texture.
- Pair with a fresh green salad for a complete meal.
- Garnish with a swirl of coconut milk, roasted seeds, or fresh herbs for a visually appealing presentation.
- Ideal as a cozy weeknight dinner, holiday starter, or meal prep option.
Vegan Sweet Potato Soup – Creamy, Comforting, and Nutritious
2-3
servings10
minutes30
minutes200
kcalIngredients
IngredienttQuantity
Sweet potatoest2 large, peeled and chopped
Oniont1 medium, chopped
Garlict3 cloves, minced
Carrotst2 medium, chopped
Vegetable brotht4 cups
Olive oilt2 tbsp
Coconut milkt1/2 cup
Ground cumint1 tsp
Smoked paprikat1 tsp
SalttTo taste
Black peppertTo taste
Fresh parsleytFor garnish
Directions
- Prepare Vegetables: Peel and chop sweet potatoes and carrots. Chop onion and mince garlic.
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic; sauté 3–5 minutes until soft and fragrant.
- Cook Vegetables: Add sweet potatoes and carrots. Stir 2–3 minutes to combine with aromatics. Sprinkle in cumin and smoked paprika.
- Add Broth & Simmer: Pour in vegetable broth. Bring to a boil, then reduce heat and simmer 20–25 minutes until vegetables are tender.
- Blend Soup: Use an immersion blender to puree until smooth. Alternatively, blend in batches in a countertop blender.
- Add Coconut Milk & Season: Stir in coconut milk, and season with salt and black pepper. Simmer an additional 5 minutes.
- Serve: Ladle into bowls and garnish with fresh parsley. Serve hot.
Recipe Video
Notes
- Soup can be stored in the fridge for 3–4 days or frozen up to 3 months.
Blend in batches carefully if using a countertop blender.
FAQs
1. Can I make this soup gluten-free?
Yes! This recipe is naturally gluten-free as long as you use gluten-free vegetable broth.
2. Can I use canned sweet potatoes instead of fresh?
Yes, but fresh sweet potatoes will provide better texture and flavor. If using canned, reduce cooking time since they’re already soft.
3. How long does Vegan Sweet Potato Soup last in the fridge?
Store in an airtight container for 3–4 days. Reheat gently on the stove or in the microwave before serving.
4. Can I freeze this soup?
Absolutely! Freeze in airtight containers for up to 3 months. Thaw in the fridge overnight and reheat gently.
5. How can I make this soup creamier?
Add extra coconut milk, cashew cream, or almond milk while blending to enhance creaminess.
Conclusion
Vegan Sweet Potato Soup is a perfect blend of flavor, nutrition, and comfort. Its creamy texture, natural sweetness, and warming spices make it a crowd-pleasing dish for vegans and non-vegans alike. Quick to prepare and packed with wholesome ingredients, this soup can easily become a staple in your recipe collection. Whether served as a simple weeknight meal or a star starter for guests, it delivers both satisfaction and nourishment in every delicious spoonful.
