Sweet Potato Soup Recipe

Sweet potatoes are at their peak in late fall. Some are so sweet, they seem like a dessert in themselves, perfect for soup-making.

For today’s sweet potato soup recipe, we’re using the ripest of the harvest to make the perfect soup for the occasion. The luxurious, spiced soup is further enriched with a swirl of cream and topped with soft pistachios. It makes the perfect dip for crunchy, warm baguettes.

Potatoes vs Sweet Potatoes: Which Is Healthier?

Sweet potatoes may appear to be less healthy than potatoes, with their high sugar content. However, only added sugar is discouraged—there isn’t a recommended limit for naturally-occurring sugars. Being sweeter does not make sweet potatoes any less healthy than white potatoes.

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In terms of nutritional values, these two yield a lot of micronutrients:

• Vitamin A, vitamin C, vitamin B6, vitamin B5, potassium, manganese, etc. in sweet potatoes.
• Vitamin C, vitamin B6, potassium, manganese, magnesium, phosphorus, etc. in white potatoes.

Since all nutrients play equally important roles in the body, it’s unreasonable to say either is the healthier choice. Both can be a healthy part of your diet.

How Healthy Is Sweet Potato Soup?

This soup naturally complies with our healthy guidelines. It’s got a moderate level of saturated fat as there isn’t a lot of cream, a good amount of sodium, and it comes in a filling portion size:

• 3.6 g saturated fat.
• 276 mg sodium
• 200 calories in a serving size of about 1 cup.

The addition of carrot also brings some vitamin A, vitamin C, calcium, iron, and many more, in various amounts.

Ingredients You Will Need

• Sweet potatoes, obviously.
• Carrots, for additional sweetness and savoriness.
• Milk and cream.
• Herbs—parsley and thyme.
• Aromatics—garlic and onion.
• Stock. We’re using chicken stock but vegetable stock can work as well.
• Pistachios, roughly chopped.
• Bread, preferably baguettes, cut into cubes to make croutons.

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1. Is It Necessary to Peel Sweet Potatoes?

Although the skin contains nutrients and is edible once cooked, its fibrous texture doesn’t make it a great soup component. Anything fibrous, like the skin of carrots or the woody stalks of asparagus, should be left out of any soup.

2. What to Do With All the Peels

The vegetable scraps, such as onion heads, carrot skin, and potato skin, can make a really good vegetable stock (if you’ve cleaned them really well).

We often toss the scraps with some olive oil and roast them in the oven at 450 until they’re charred a bit. Then they’re placed into a pot with some water, probably with half an onion for sweetness, some celery leaves for aroma, and simmered for an hour.

The stock keeps for up to 3 months in the freezer.

Storage and Reheating

If the soup isn’t to be served immediately, the cream should not be added as it may curdle. Stored in air-tight containers, the soup keeps for 4 days in the fridge and up to 3 months in the freezer.

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To reheat, transfer the soup into a pot and simmer over low heat until bubbling. Add cream right before serving.

Other Soup To Love

• Chickpea soup
• Albondigas soup
• Split pea soup

How to Make Sweet Potato Soup

5 from 1 vote

Today's sweet potato soup recipe makes the perfect soup for chilly days. It's warm, hearty, gently sweet, and has a velvety, satisfying texture.

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• cook TIME 30 mins
• prep TIME 7 mins
• total TIME 37 mins

• COURSE Appetizer, Side Dish
• CUISINE Global
• SERVINGS
  4

  servings
• CALORIES 201 kcal

INGREDIENTS

1x2x3x

• 8 oz sweet potato
• 4 oz carrot
• 2 oz onion
• 1/2 tbsp garlic
• 1 oz baguette
• 2 tbsp parsley
• 1 tbsp olive oil
• 1 tsp thyme
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• 1 cup unsalted chicken broth
• 1 cup whole milk
• 2 tbsp heavy cream
• 0.5 oz pistachio

INSTRUCTIONS

Image instructions

Prep:

1

Slice away the root of 2 garlic cloves, press each with a knife, and peel away. Mince them and measure out 1/2 tbsp.

2

Half an onion and store one half away. Peel the other half, chop, and measure out 2 oz.

3

Peel 8 oz sweet potato. Half it, slice each half into 3-4 fingers, and cut each finger into cubes roughly 1” x 1”.

4

Peel a carrot (that weighs more than 4 oz). Quarter it (lengthwise), cut each quarter into cubes roughly the same size as the sweet potato, and measure out 4 oz.

5

Slice some baguettes and measure out (roughly) 1 oz. Each of our slices weighed roughly 0.25 oz.

6

Chop some parsley and measure out 2 tbsp.

Cook:

1

Heat 1 tbsp olive oil in a pot over medium heat, for about 1 minute. Stir-fry 1/2 tbsp garlic and 2 oz onion until fragrant, about 1 minute.

2

Add 8 oz sweet potato, 4 oz carrot, 1 tsp thyme, 1/4 tsp salt, and 1/4 tsp pepper. Stir to cook for about 2 minutes.

3

Pour in 1 cup broth and 1 cup whole milk. Simmer on medium heat for 20 minutes.

4

Turn off the heat and stir in 2 tbsp heavy cream.

5

Air-fry the bread (1 oz) at 350°F for 3 minutes.

6

Blend the soup using an immersion blender. Work in 2 or 3 batches if using a regular blender, as the hot soup may expand and spill out.

7

Ladle the soup into serving bowls. Sprinkle 2 tbsp parsley and 0.5 oz pistachio on top and serve.

NUTRITION

Nutrition Facts

How to Make Sweet Potato Soup

Amount Per Serving (1 serving)

Calories 201Calories from Fat 90

% Daily Value*

Fat 10g

15%

Saturated Fat 3.6g

23%

Cholesterol 16mg

5%

Sodium 276mg

12%

Potassium 480mg

14%

Carbohydrate 24g

8%

Fiber 3g

13%

Sugar 8g

9%

Protein 5g

10%

Vitamin A 13081IU

262%

Vitamin C 8mg

10%

Calcium 124mg

12%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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