This healthy sweet potato soup with white beans is creamy, vegan, and packed with protein. Plus, you can freeze it for up to three months. It's easy to whip up and exudes the fall and winter comfort food vibes. Gluten-free and nut-free, with an oil-free option.
If you are not on the 'Souper Cubes' wagon yet, it's time to jump on. These pre-portioned silicone molds are designed for freezing food. The cubes are large enough to hold a single portion of soup. Simply pop a cube into a saucepan, cook over medium heat, and you have Healthy Sweet Potato Soup in a matter of minutes. It's that easy! (See below for a link to my favorite brands.)
For more cozy and healthy vegan soup recipes, try my Curried Butternut Squash Red Lentil Soup on this site, or this easy Chickpea Soup.
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๐ฉ๐ผโ๐พ Ingredients
- 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 makes this healthy soup even more satisfying.
- Cumin, paprika, nutmeg, and cayenne (optional) pack in tons of flavor and a slight kick.
See the printable recipe card below for quantities.
๐ 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.
๐ Healthy Sweet Potato Soup
- Heat oil or broth 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.
- Blend: 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.
- Optional for freezing: Once the soup is cool, transfer leftovers to a souper cube tray or freezer-safe container and freeze for up to three months.
- Optional for reheating: 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.
โ๏ธ 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.
๐๐ฝโโ๏ธ Recipe FAQs
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 touch of maple syrup to taste as desired.
Oat milk, oat cream, soymilk, and vegan creamers 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.
Substitute the nut butter for miso or tahini. Both work deliciously in this healthy sweet potato soup.
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๐ฉ๐ฝโ๐ณ Made this recipe?
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๐ Recipe
Healthy Sweet Potato Soup
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Ingredients
- 1 tablespoon vegetable broth or olive oil
- 1 large onion yellow or white
- 5 cloves garlic minced
- 1 tablespoon minced ginger
- 1 ยฝ teaspoons ground cumin
- 1 ยฝ teaspoons paprika
- ยผ teaspoon ground nutmeg
- ยผ teaspoon cayenne (optional)
- 4 medium-large sweet potatoes (about 2.25 pounds) peeled and chopped (or use butternut squash)
- 2 large carrots chopped
- 2 (15-ounce) cans cannellini beans or white beans, drained and rinsed
- 6 cups low sodium vegetable broth plus more as needed
- ยผ cup almond butter or peanut butter
- 1 can unsweetened coconut milk or nondairy milk (optional)
- Salt and freshly ground black pepper to taste
- ยฝ cup chopped fresh parsley for garnish
Instructions
- Cook the aromatics and veggies: Heat the broth or oil in a large saucepan over medium-high heat. Cook the onion for about 4 minutes, or until translucent. Add the garlic, ginger, cumin, paprika, nutmeg, and cayenne and cook for 1 minute more, stirring constantly. Add the sweet potatoes, carrots, and beans. Stir and cook for another minute.
- Simmer the soup: Add 6 cups vegetable broth and bring to a vigorous simmer. Reduce the heat to low and cover. Cook for about 20 minutes, or until the sweet potato and carrots are tender, adding more broth as need to keep the vegetables just submerged.
- Blend and season: 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. (Add coconut milk as desired.) Season with salt and pepper. Garnish with fresh parsley.
- Storage: Refrigerate any remaining soup in an airtight container for up to 5 days. Or freeze for up to three months in a freezer-safe container.
Notes
- Nut-free: Substitute the nut butter for miso or tahini.
- Blending: Blend the soup in the saucepan using an immersion blender, or transfer the cooled soup in batches to a standing blender. Blend until the desired consistency.
- 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 to the refrigerated or freezer portions.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Allison says
I first made this in the late summer. Had a bowl every night for a week. Then made another batch and froze some. Reheats beautifully! This is truly one of my favorites. The beans blended in with the sweet potatoes and carrots makes a wonderfully thick and smooth consistency. The spices and overall flavor is just perfect!
Nisha Melvani, RDN says
Awww so happy to hear you are enjoying this soup! Thank you
Kathleen Land says
This was delicious.
I have lots to freeze for myself. Husband canโt eat it because heโs on a low potassium diet.
I had to laugh when I saw 4 servings at the top of the recipe. I made only of half the recipe and it filled my Vitamix jar.
Nisha Melvani, RDN says
I eat a lot of soup:) Luckily it freezes well. I am so glad you at least enjoyed it so having some in the freezer will be a good thing:)
Kristen Cahoon says
I made this to have on hand during the holidays as a quick lunch or dinner. It was good but I added additional broth to thin it out more. I wanted it to be more soupy than it originally was. I also added a LOT of black pepper and some kosher salt to kick it up a bit. I liked it a lot.
Nisha Melvani, RDN says
Hi! This soup has beans for protein which is naturally going to make it creamier and slightly thicker. If you add a lot more broth, it will lose flavor, but additional seasonings will help. Glad you enjoyed it.
Lena ืงืืจื says
Beans need to be boiled before adding to the soup?
Nisha Melvani, RDN says
No it uses cooked beans.
Cindy says
Fantastic soup! Drizzled a bit of sriracha sauce on the top for some extra zing.
Thanks for a tasty, easy, and satisfying recipe.
Nisha Melvani, RDN says
I'm so happy to hear it was a hit! Thank you.
Alex says
Wow! This is scrumptious! The cayenne adds a kick while the cannellini beans and peanuts lend a depth. Thank you!
Nisha Melvani says
Awww thank you for leaving a comment. I am so glad you enjoyed it.
Hayat says
Agreed tasty and healthy, nice combo. Plenty of extra information nutritionally. We used 400ml of coconut milk, 1 litre veg. stock and 2 large onions sautรฉed for 20 mins using a multi-cooker set on soup after sautรฉed. Served soup with cheese and caramelised onion scrolls. Made about 11 x 300ml serves. Ah! we did freeze the leftovers with coconut milk added oops. Thank you.
Nisha Melvani says
Sounds so yummy. Freezing works great with this recipe. Thank you for your comment.
Claire says
I loved this recipe, perfect for fall!! Next time I do think I'll add a bit more ginger, spice or maybe miso as I love strong/spicy/umami flavors
Nisha Melvani says
I think more ginger and miso are always a good thing:) I personally love strong flavors too. Glad you enjoyed it.
Neena Chandiramani says
Love this one, Nisha, well done! So practical, Iโll be using it a lot.
Nisha Melvani says
So glad you like this one!
Susan says
This was the perfect recipe for the rainy weather weโve been having! Itโs really simple and flavorful but best of all, itโs truly filling. I love the addition of beans to the soup for protein and fiber. The nut butter really added some depth to the flavor and of course, I opted for a bit of spice too! Give it a try. This is an easy but memorable soup!
Nisha Melvani says
Thank you for your lovely comment. I'm so glad you enjoyed it so much. Have a wonderful week.
Varsha says
So delicious and perfect for fallโs cooler temps. Easy to make too!
Nisha Melvani says
Yes it comes together easily. So glad you are enjoying it. thank you.
Ann Marie says
I don't see in the instructions when to add the beans? Can't wait to try it.
Thank you
Nisha Melvani says
Hi! It's there now. Thank you.