Healthy Sweet Potato Soup (Easy)

👩🏼‍🌾 Ingredients

Chopped carrots, sweet potato, onion, garlic, ginger, and parsley, spices, nut butter, olive oil, and vegetable broth in glass jars with a colander of white beans.

Ingredients for Health Sweet Potato Soup

Blended white beans add protein, iron, and fiber to this sweet potato soup. Plus, they give it a delicious creamy texture.
Nut butter (almond, peanut, or cashew) adds heart healthy fats and make this healthy soup even more satisfying.
Cumin, paprika, nutmeg, and cayenne (optional) pack in tons of flavor and a slight kick.

See recipe card for quantities.

🍠 Substitutions

White beans - Cannellini beans pack in the most protein of all the white beans but feel free to use navy or Great Northern Beans instead

Sweet Potato - substitute with butternut squash as desired

Nut butter - Use peanut, almond, cashew or walnut butter. Or substitute with mellow miso or tahini for nut-free.

Cayenne - omit the cayenne for a non-spicy version

See this White Bean Mushroom Stew with Potatoes on my website for another comforting bean soup recipe! Visit my Soup & Stew Recipes page for more easy protein-rich soups.

📖 Instructions

Chopped sweet potato, chopped onion, white beans, and vegetable broth in a white saucepan on an electric cooker.

Step 1. Heat the oil in a large saucepan. Cook the onion until translucent. Add the garlic, ginger, cumin, paprika, and nutmeg and cook for 1 minute. Add the sweet potatoes, carrots, beans, and vegetable broth. Bring to a vigorous simmer. Reduce the heat, cover, and cook for about 20 minutes.

Blended orange puree in a white saucepan with an immersion blender.

Step 2. Mix in the almond butter. Blend with an immersion blender or transfer the soup to a high-speed blender. Blend on high until smooth. Add more vegetable broth until the desired consistency. Season with salt and pepper.

Orange pureed sweet potato soup in black silicone soup ice tray for freezing.

Step 3. (optional) Once the soup is cool, transfer leftovers to a souper cube tray or freezer-safe container and freeze for up to three months.

Orange large frozen cubes in a small saucepan on a white marble board.

Step 4. Pop out the desired number of cubes and reheat in a saucepan. Add coconut milk or more vegetable broth as desired. Garnish with fresh parsley.

💡 Expert Tips

Blend the soup in the saucepan using an immersion blender, or let the sweet potato soup cool before transferring it to a standing blender in batches. Blend until the desired consistency. Add more vegetable broth as needed.

For freezing: Leave a little space when transferring the soup to a freezer-safe container as foods tend to expand upon freezing.

Cut the sweet potato and carrots into small pieces to speed up the cooking time.

Add the coconut milk when serving if using. Do not add it to the refrigerated or freezer portions.

Storage: Refrigerate in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to three months. Remember to mark the date on the container.

🙋🏽‍♀️ Recipe FAQs

Can I substitute a different vegetable for the sweet potato?

Yes. Butternut squash or pumpkin will also work in this recipe in equal amounts. It will be slightly less sweet, but you can add a little maple syrup to taste as desired.

What is a good substitute for coconut milk?

Oat milk, oat cream, soy milk and heavy cream all work. However, do not add these to the soup if you plan on freezing it as it changes the consistency. Add it to the saucepan when reheating the sweet potato soup. This soup also tastes amazing without any cream or milk.

How can I make this recipe nut-free?

Substitute the nut butter for miso or tahini. Both work deliciously in this healthy sweet potato soup.

📖 Recipe