Healthy Sweet Potato Soup

4.96 from 22 votes

This healthy sweet potato soup with white beans is creamy, vegan, and packed with protein. Freezer-friendly, easy, & fall vibes. Gluten-free.

Prep Time10

Cook Time30

Total Time40

Course: Main Course, Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: people

Calories: 332kcal

1 tablespoon vegetable broth or olive oil
1 large onion yellow or white
5 cloves garlic minced
1 tablespoon minced ginger
1 ½ teaspoons ground cumin
1 ½ teaspoons paprika
¼ teaspoon ground nutmeg
¼ 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
¼ cup almond butter or peanut butter
1 can unsweetened coconut milk or nondairy milk (optional)
Salt and freshly ground black pepper to taste
½ cup chopped fresh parsley for garnish

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.

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.