This vegan sweet potato soup is easy to make and the perfect cozy meal. It is healthy, super flavorful and will keep you full and satisfied!
This post was originally published on March 12, 2020.
Sweet potatoes are a nutritional powerhouse and give this soup loads of healthy benefits. It's an awesome dinner for the whole family!
Ingredients
The best mix of ingredients come together to make this amazing soup, you'll need:
- red onion
- orange bell pepper
- sweet potatoes
- carrots
- quinoa
- spinach
- seasonings
- broth
- pumpkin seeds (for garnish)
How To Make Vegan Sweet Potato Soup
I just love how easy this soup is to make!
- Sauté the veggies.
- Add the potatoes.
- Blend and serve!
This recipe comes from a new book, Plant-Based Meal Prep, written by my friend Jackie Sobon, from Vegan Yack Attack. Jackie always has the most flavorful recipes (I have actually tried her recipes in person!), so I was excited to review this book.
The basis of the book is meal prepping. Jackie provides all the components you need for weeks of organized recipes. The book is set up in an easy to follow fashion, and she even takes into account the single meal prepper!
This vegan sweet potato soup is just one recipe from her bunch! It is definitely one you can prep ahead and store for the week.
Variation suggestions
This vegan potato soup is already pretty nutrient-dense, but you can pack in more veggies if you want. Here are some veggies that would go great:
- Broccoli
- Cauliflower
- Celery
- Zucchini
- Other greens like chard or kale
- Corn
You can add some extra protein as well:
- Roasted crispy chickpeas
- White beans
- Sausage (vegan or veggie based ones to keep this plant-based)
- Tempeh
Serving suggestions
This vegan sweet potato soup also goes great with:
- Easy Gluten-Free Vegan Cornbread
- Grilled Romaine Salad with Vegan Ceasar Dressing
- Homemade croutons from the salad above
- Grateable Vegan Parmesan, because this vegan cheese goes good on everything!
Tips and tricks
- This soup can be prepped ahead of time which makes it a great option for meal planning! I love that like a lot of other soups, this one tastes better the longer you're able to let it sit.
- To prep this ahead of time make sure to chop all the veggies and store them in containers so that when you make the soup itself, you've done all the prep!
- If you're wanting to store this soup, you'll want to first make sure it has cooled down completely. It then should be stored in an airtight container. It will last for a few days in the fridge and up to 6 months in the freezer, according to the book.
- If you're reheating from frozen, you will want to let it defrost completely before reheating.
- Use all broth for an oil free option.
Common Questions
It is not necessary to peel sweet potatoes before boiling. In fact, in general it makes the skins easier to remove if you wait until after they're cooked. Plus, the skin helps to retain some of the nutrients.
You sure can! It will keep in the freezer for up to six months. I suggest putting a piece of plastic wrap right up against the top of the soup to help keep freezer burn at bay.
When stored properly in an airtight container, sweet potato soup will keep for 3 days in the refrigerator.
More Sweet Potato Recipes
If you loved this recipe, you might love some of my other sweet potato dishes as well:
- Thai Sweet Potato Curry
- Healthy Sweet Potato Casserole
- Gluten Free Sweet Potato Gnocchi
- Lentil and Sweet Potato Tacos
- Healthy Twice Baked Vegan Sweet Potatoes
Healthy Vegan Sweet Potato Soup
Equipment
Ingredients
- 1 tablespoon sunflower oil (see note)
- 1½ cups diced red onion
- 1¼ cups diced orange bell pepper
- 1½ pounds sweet potatoes , unpeeled and diced
- 2 large carrots , chopped
- 3 cloves garlic , minced
- 2 tablespoons nutritional yeast (see note)
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 4 cups vegetable broth
- 2 cups water
- ⅔ cup red quinoa, rinsed
- 1 cup frozen spinach , broken up into pieces (see note)
- ½–1 teaspoon sea salt
- ½ cup roasted pumpkin seeds (pepitas)
- ¼ cup fresh cilantro leaves
- 5 slices of toasted crusty bread , optional
Instructions
- In a large pot, heat the sunflower oil (or broth if oil free) over medium heat. Add the red onion and bell pepper and cook, stirring frequently, until the onion is softened, about 5 minutes.
- Adjust the heat to medium-low and add the sweet potatoes, carrots, garlic, nutritional yeast (if using), smoked paprika, garlic powder, and cumin.
- Cook for 5 more minutes, adding 1 or 2 tablespoons (15 to 30 ml) water if necessary to prevent sticking.
- Stir in the vegetable broth, water, and quinoa, cover, and bring to a boil over medium-high heat.
- Once boiling, adjust the heat so that the soup is simmering, cover, and cook, stirring occasionally, until the quinoa is tender, about 20 minutes longer.
- Puree half of the soup mixture using an immersion blender or by carefully transferring to a blender.
- Add the spinach, stirring to break up any clumps, and add salt to taste.
- Let the soup cool for 20 minutes, then divide it between 5 jars or storage containers. (If not eating right away).
- Top each serving with the pumpkin seeds and cilantro and store in the refrigerator for up to 7 days. Serve with a slice of bread, if desired.
Notes
- I left out the nutritional yeast since I am not a huge fan of it.
- I also, sautéed with just a small drizzle of olive oil and used broth to cook the onions until they caramelized a little. Use all broth for oil free.
- I used fresh spinach and it turned out great.
- This soup is great for storing in the fridge to eat during the week, and it also freezes well if you want to plan way ahead.
- If you choose to freeze it, divide it into five freezer-safe storage containers and freeze for up to 6 months.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Nutrition and metric information should be considered an estimate.
Chelsee Lee
This sounds good, I'm going to have to make this one.
Samantha
I love sweet potato and since I am the only one home tonight, will make it. The family don't like sweet potato and so I don't get much chance of making it.
veggiesdontbite
My family doesn't love it much either! Hope you enjoy your night!!