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.
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:
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.
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.
To reheat, transfer the soup into a pot and simmer over low heat until bubbling. Add cream right before serving.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.