I loved making potato soup, clam chowder and other potato based soups and stews. Now that we don’t eat white potatoes very often, I hadn’t made one in years. I found my old potato soup recipe when I was cleaning out my cupboards and decided to try a sweet potato version.
The results were amazing and I didn’t miss the white potatoes at all! Here’s how to do it:
How to make Creamy Sweet Potato Soup
The soup is already pretty healthy, so it’s easy to make substitutions that make the recipe really nutrient-dense. I used sweet potatoes instead of white potatoes for higher nutrients and to avoid the inflammatory nature of white potatoes. To avoid the soup becoming excessively sweet, I also used a winter squash.
To cook sweet potatoes and squash, we either peel them, dice them and then boil them, or roast them in the oven and then peel and dice them when cooked. The second option is a great choice if you have the time because the flavor is fantastic and it’s much easier to peel and cut them this way.
After the sweet potatoes and squash are cooked and diced, I puree half of them with stock, coconut milk for creaminess, and spices. The blend of spices adds depth and flavor. Black pepper and cayenne give this soup a bit of flavor, while garlic, basil, and thyme bring the flavors together nicely.
I add the rest of the sweet potatoes and pumpkin cubes to the pureed soup, and I also add a pound of whatever protein I have around. Leftover chicken works great, and beef, sausage, and bacon can be cooked and added very quickly.
If you are a potato soup person, give this recipe a try!
Easy tip from freezer to table
I have to be very organized to have healthy meals on the table 3 times a day. One of the ways I can do this is to prepare meals ahead of time and pop them in the freezer for a later meal. Soups are an excellent choice for freezing. They are easy to make in bulk, easy to freeze and easy to reheat!
Here’s how to do it:
- Cool the soup to room temperature.
- Portion soup into freezer safe containers (I prefer glass). Do not overfill as the soup will expand as it freezes.
- Label and freeze up to 1 month.
Take it out of the freezer the night before you want to serve the soup. This helps it thaw before reheating. If you are in a hurry and have stored the soup in a bottle, you can place the glass container in a bowl of room temperature (not hot) water to help thaw.
Loaded Sweet Potato Soup Recipe
A hearty and nutritious soup based on sweet potatoes.
Optional soup toppings
- 8 BANDS bacon (cooked and chopped)
- ½ cup shredded cheese
- ¼ cup green onion (minced)
- ½ cup nugget (or pumpkin seeds, toasted)
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Peel and chop the squash and sweet potatoes.
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In a large pot, boil at least 2 liters of water and add the sliced courgettes and sweet potatoes.
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Cook until fork-tender, then drain and let cool a little.
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Using a blender, hand blender, or food processor, blend half of the cooked squash and sweet potatoes with the stock, coconut milk, and spices until smooth.
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Return it to the pot.
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Stir the other half of the cooked pumpkin and sweet potatoes into the pot with the mashed half.
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In a large pan, brown the meat you are using if it is not already cooked and add it to the pot when it is cooked.
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Cut the onion into thin slices and sauté in the pan with coconut oil or butter until soft and add to the pot.
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Heat the pot over low heat until the soup is heated through.
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Serve with optional toppings such as crumbled bacon, cheese, green onions and toasted pumpkin seeds and a side salad.
Nutrition facts
Loaded Sweet Potato Soup Recipe
Amount per serving (1.5 cups)
Calories 363
Calories from fat 225
% daily value*
Fat 25 g38%
Saturated fat 19 g119%
Cholesterol 24 mg8%
Sodium 534 mg23%
Potassium 633 mg18%
Carbohydrates 26 g9%
Fiber 3g13%
sugar 7g8%
Protein 11 g22%
Vitamin A 12098 IU242%
Vitamin C 5 mg6%
Calcium 50 mg5%
Iron 3 mg17%
* Percent daily values are based on a 2000 calorie diet.
- Don’t throw away those pumpkin seeds! Toss them with a little olive oil and seasonings and roast at 325°F until crisp for a delicious, nutrient-dense snack or soup topping.
- You may want to try roasting the squash and sweet potatoes in the oven to make cleaning easier and give the soup a deeper flavor. Just skip the boiling step in the instructions and go straight to pureeing.
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Want more soup recipes?
Whenever someone in the family is sick or we all need a hearty, warm meal, I turn to soup! Here are my favorite recipes:
- Chicken Vegetable Soup – A perfect soup to help you through a cold or flu, this recipe is full of healthy ingredients.
- Miso Soup – This recipe is perfect for a cold day and is simple to prepare. It also offers some probiotics (in miso) which are great for supporting digestion and the immune system.
- Garlic Soup – Garlic is one of the most powerful herbs that has been used for centuries for colds, flu and more. This soup is a perfect combination of garlic and bone broth to support optimal health.
- French Onion Soup – This healthy soup is so much better than the packet, and it’s so much healthier too!
- Creamy cabbage soup with chicken – This recipe features healthy chicken and kale (plus other veggies) with dairy-free creamy broth.
- Zuppa Toscana Sweet Potato Soup – Inspired by Olive Garden Soup, with lots of added veggies!
What is your favorite soup? Share below!
