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    Home ▸ Vegan Soups

    Healthy Vegan Sweet Potato Soup

    Last modified: October 5, 2022. Originally posted: November 1, 2020 By Sophia DeSantis

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    Overlay text on sweet potato soup with a photo of the soup in a white bowl
    Spoon getting a bite from a white bowl of sweet potato soup
    Collage of sweet potato soup being made and the final soup with overlay text

    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!

    White soup bowl with sweet potato soup and covered with cilantro, pretzels and pumpkin seeds
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    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)
    Wooden surface with ingredients for sweet potato soup

    How To Make Vegan Sweet Potato Soup

    I just love how easy this soup is to make!

    1. Sauté the veggies. Carrots and onion being stirred in a pot by a wooden spoon
    2. Add the potatoes. Wooden spoon stirring sweet potatoes, carrots and onion in a pot
    3. Blend and serve!Spoon getting a bite from a white bowl of sweet potato soup

    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.

    Hands holding a meal prepping cookbook with containers of food on the cover

    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

    Do you peel sweet potatoes before boiling them?

    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.

    Can you freeze sweet potato soup?

    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.

    How long will Potato Soup last in the refrigerator?

    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
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    White soup bowl with sweet potato soup and covered with cilantro, pretzels and pumpkin seeds

    Healthy Vegan Sweet Potato Soup

    Sophia DeSantis
    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!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Main Course, Soup
    Cuisine American
    Servings 5
    Calories 340 kcal

    Equipment

    • Blender

    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.
    Reprinted with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. © 2020
    Nutrition provided in the book (a little different from the one auto calculated here, most likely due to brands used):
    NUTRITIONAL ANALYSIS
    Per serving (not including bread): 427 calories; 11 g fat; 72 g carbohydrates; 13 g fiber; 17 g sugar; 13 g protein

    Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

    Nutrition

    Calories: 340kcalCarbohydrates: 58gProtein: 11gFat: 8gSaturated Fat: 1gSodium: 1087mgPotassium: 1072mgFiber: 10gSugar: 12gVitamin A: 29055IUVitamin C: 58mgCalcium: 126mgIron: 4mg

    Nutrition and metric information should be considered an estimate.

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    Reader Interactions

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    1. Chelsee Lee

      April 21, 2020 at 1:06 pm

      This sounds good, I'm going to have to make this one.

      Reply
    2. Samantha

      March 13, 2020 at 2:24 am

      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.

      Reply
      • veggiesdontbite

        March 13, 2020 at 4:27 pm

        My family doesn't love it much either! Hope you enjoy your night!!

        Reply

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