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Sweet Potato Soup (Healthy Recipe)

Sweet potato soup is a delicious and simple comfort food you can enjoy year-round.

You can make it without much trouble on your stove. 

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It’s a velvety smooth soup packed with sweet potato goodness.

Not only does it taste amazing, but its nutritional benefits are great, too. 

Healthy Sweet Potato Soup

A bowl of this creamy soup features plenty of vitamins C, B6, E, and D. It also has loads of fiber, iron, and zinc. 

Plus, it’s one of those dishes that almost always elicits smiles from family members.

So if you need something sure to be a hit, give sweet potato soup a try. 

Sweet Potato Soup

You can never go wrong with a warm bowl of soup when the weather turns cool.

One of my all-time favorites is sweet potato soup. 

It’s thick, creamy, and full of bold, sweet, and savory flavors. 

You don’t even have to wait for cool weather to enjoy it.

It’s one of those meals that tastes great no matter when you whip it up. 

You’ll also love its bright, attractive colors and how easy it is to make.

The combination of spices takes its deliciousness a step further. 

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Put simply, there’s nothing not to love about this delicious soup. 

Tasty Sweet Potato Soup With Bread Slices and Herbs Garnish

Ingredients for Creamy Sweet Potato Soup 

The ingredients list for sweet potato soup is a little long, but don’t let that scare you.

Most everything is simple and easy to find. You probably have a lot of it already. 

Here’s what you’ll need: 

  • Butter. The butter in this recipe keeps everything from sticking and burning. Be sure to use real butter, though. It’ll give you the best flavor.
  • Sweet potatoes. You want to use two large sweet potatoes for the recipe. They’re the base for everything. They give the dish its lovely color and its signature flavor.
  • Carrots. Three large peeled and diced carrots lend themselves nicely to the soup. They taste great and make the soup more filling.
  • Apple. A single apple will make your sweet potatoes even sweeter. 
  • Onion. The onion adds a warm savoriness to the dish. It complements the lighter, sweeter flavors well. 
  • Red lentils. Lentils add protein, texture, and heartiness to the soup.
  • Seasonings. Seasonings for this soup include ginger, black pepper, salt, cumin, chili powder, and paprika. This blend gives you a phenomenal taste that’s robust, bold, and not too spicy. Stick to the measurements in the recipe or add them to suit your tastes. I typically go heavier on the chili powder and paprika.
  • Vegetable broth. You can use homemade or store-bought vegetable broth to make the soup thinner and soupier.
  • Yogurt. A dollop of yogurt for a garnish makes the soup as creamy and rich as possible.
Creamy Sweet Potato Soup

How to Make Sweet Potato Soup 

Keep scrolling for the full sweet potato soup recipe. For now, I’ll hit the highlights. 

1. Prepare and cook your vegetables. You want to cut and peel everything that needs it beforehand. Then, throw them all into a buttered pot on medium heat. 

Saute them for approximately 10 minutes. Everything should be soft and the onions translucent. 

2. Add the lentils, vegetable broth, and seasonings. Stir everything together and continue cooking until your kitchen smells of seasonings. 

Once you smell the spices and the soup is boiling, it’s time for the next step. 

3. Cover the pot and simmer. Be sure to lower the heat to medium-low so you don’t overcook the soup. Put the lid on the pot, and allow the soup to simmer for about half an hour. 

4. Puree the soup. Finally, it’s time to puree the soup. Start by letting it cool, then work in batches. Fill a blender to half full (or less). Then, puree it and transfer it to a clean pot. 

Repeat this step until all of the soup is pureed. If you have an immersion blender, you can also puree that way. 

5. Simmer and then serve. Once all the soup is pureed, put it back into the original pot.

Let it simmer again for another 10 minutes or so. Add water if you need to thin it. 

Then, transfer it into serving bowls, add your toppings, and serve.

Sweet Potato Soup on a Bowl

Storage and Reheating 

If you have leftovers you plan to eat within 5 days, don’t worry about freezing them.

Instead, allow the soup to cool thoroughly. Then, transfer it to an airtight container, and stick it in the fridge. 

It’ll stay fresh for about 5 days. 

To serve it, reheat it on the stove instead of the microwave*.

Use medium-low heat and stir continuously. Once the soup is heated through, it’s ready to serve. 

*Note: Using a microwave to reheat the soup will remove some of its flavor. It won’t taste as fresh, and the texture won’t be precisely the same either. It’s best to reheat it on the stove.

How to Freeze

If you have too many leftovers to eat in 5 days, you’ll want to freeze the soup. Luckily, doing so isn’t difficult. 

You can use any freezer-safe, air-tight container.

These can include freezer-safe Tupperware, silicone soup trays, or even Ziploc bags. 

Simply allow the soup to cool before transferring it into the freezer-safe container.

If you’re using Tupperware or silicone soup trays, you can fill them nearly to the top. 

If using Ziploc bags, fill them at most 3/4 full. Then, remove all the air from the bags and flatten them as much as possible.

Write a date on the containers, and place them in the freezer.

You can keep them there for 2 to 3 months. Reheat the soup on the stove when you’re ready to serve it.

Sweet Potato Soup (Healthy Recipe)

Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal

Warm your body and soul with this incredible sweet potato soup recipe! Made with sweet potatoes, apples, and red lentils, this soup is smooth, creamy, and delicious!

Ingredients

  • 1/4 cup 1/4 butter

  • 2 large 2 sweet potatoes, peeled and chopped

  • 3 large 3 carrots, peeled and chopped

  • 1 1 apple, peeled, cored, and chopped

  • 1 1 onion, chopped

  • 1/2 cup 1/2 red lentils

  • 1/2 teaspoon 1/2 minced fresh ginger

  • 1/2 teaspoon 1/2 ground black pepper

  • 1 teaspoon 1 salt

  • 1/2 teaspoon 1/2 ground cumin

  • 1/2 teaspoon 1/2 chili powder

  • 1/2 teaspoon 1/2 paprika

  • 4 cups 4 vegetable broth

  • plain yogurt

Directions

  • Set the stove eye to medium heat. Then, start by melting butter in a large pot.
  • Add the prepared sweet potatoes, carrots, apple, and onion to the pot. Cook for about 10 minutes, stirring continuously until the onions are translucent.
  • Add in the lentils, ginger, black pepper, salt, cumin, chili powder, paprika, and vegetable broth. Increase heat to high. Stir continuously until the soup begins to boil. Then, lower the heat back to medium-low.
  • Cover the pot and allow the soup to simmer until the veggies and lentils are soft. This should take about 30 minutes.
  • (You’ll perform this step in batches.) Pour the soup into a blender. Be sure to fill it only half full or less. Hold the lid in place and perform a few quick pulses. Then, set the blender to puree; continue pureeing until the soup is smooth. Transfer the smooth soup to a second pot. Continue until all of the soup is smooth and in the second pot.
  • Transfer the pureed soup back to the original cooking pot. Set the stove to medium-high heat and return the soup to a simmer. Simmer for 10 minutes, adding water if necessary to make the soup thinner.
  • Transfer the soup into bowls, and top with yogurt. Serve, and enjoy!
Sweet Potato Soup

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INSANELYGOOD

Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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