An Easy Sweet Potato Soup that can be made in your instant pot, crock pot or on the stove. Vegan, healthy, paleo, Whole30 & done in 30 minutes.
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This sweet potato soup is total comfort food in a bowl! Cozy, creamy and delicious – you will absolutely love this soup!
Why We Love This Sweet Potato Soup Recipe:
This sweet potato soup is veggie loaded, easy to make and SO good for you! Here’s why we love it:
- Wholesome ingredients – Typically sweet potato soup is loaded with lots of funky ingredients, heavy cream and loads of cheese. This soup doesn’t have that!
- Creaminess from veggies – Most sweet potato soup recipes have a lot of heavy cream in them, but this soup just uses NO milk! It gets all the creaminess from broth + veggies.
- Easily customizable – Whether you need to make this lower salt, lower carb.. there’s a substitution for basically everything below!
- Veggie loaded – There is one serving of veggies per serving of soup, and you can easily bulk up that amount by adding more carrots, celery or onions.
Ingredients for Creamy Sweet Potato Soup
To make this vegan sweet potato soup recipe you’ll need:
- olive oil
- sweet potatoes
- carrots, onion, garlic
- vegetable stock
- pepper, salt, paprika, cinnamon, turmeric, dried rosemary, dried thyme
How to make Sweet Potato Soup from Scratch?
Making sweet potato soup isn’t hard at all! This healthy sweet potato soup comes together just one pan or your crockpot, stovetop or instant pot.
- Heat olive oil in a pan over medium heat. Sauté potatoes, carrots, onions + garlic until sweet potato has browned on edges and onions/garlic are translucent.
- Add stock and spices to the pan. Bring to a boil. Once boiling, reduce heat + simmer for 30-40 minutes.
- Puree with an immersion blender, or allow soup to cool + add to a blender. Blend until smooth.
SUBSTITUTIONS FOR SWEET POTATO SOUP
This soup is so versatile. Here are a few ways you can customize it!
Herbs- Feel free to add thyme, rosemary or sage to this this recipe. 1/2 teaspoon of dried herbs will be the perfect amount!
Milk/Cream – You an add regular milk, cream, almond milk or coconut milk to this soup. Blending the soup with milk will make it thinner in texture, while making it a creamier.
Broth – You can use beef or chicken broth instead of vegetable broth
Sodium: If you’re looking to reduce sodium, omit the salt and use a salt-free broth. The nutrition facts reflect using a salt free broth.
Lower carb: Sub 1 lb sweet potatoes for 1 lb of cauliflower florets.
Add more veggies! Red peppers or spinach would be a great addition to this soup
Potatoes: You can make this soup with regular potatoes too or check out our Best Instant Pot Potato Soup Recipe or Healthy Potato Soup
Tips for Blending Hot Soup
You can blend this soup with an immersion blender, regular blender, or even a food processor.
Make sure to be very careful when blending soup in a regular blender. If you are blending hot soup, it can lead the blender to steam up or build pressure which can result in the top popping off. To avoid that, here are our tips for blending hot soup in a regular blender.
Allow the soup to cool for a few minutes if you can. It’s best not to take this right off the stove/instant pot/crockpot and put it in the blender. Give it a few minutes uncovered/off heat to release some steam.
Blend the soup in batches. It’s probably best to divide this in half and blend it 1/2 the batch at a time. By doing this you’re leaving room in the blender for the soup to move around.
Remove the center cover from the blender and cover with a towel instead. Most blender tops have a removable plastic piece in the center. Take this center piece out and put a clean dish towel over the opening while blending. (You don’t want soup on the ceiling!). Doing this allows the steam to vent out and prevents pressure from building up in the blender. Make sure to hold your hand over the dish towel to avoid it from moving/splattering.
How to serve Sweet Potato Soup
- Toppings– I like to garnish with a touch of coconut cream and green onions. You can add herbs, cream, spices.. the options are endless!
- Bacon- You can add bacon bits on top. This is my favorite bacon.
- Protein- Serve it alongside these Whole30 Cashew Coconut Chicken Tenders for a well balanced meal
- Bread- If you’re not paleo/whole30 – a big loaf of crusty bread is the way to go 🙂
- Salad – This Strawberry Avocado Goat Cheese Salad is my favorite
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Sweet Potato Soup FAQ
Making sweet potato soup from scratch is SO easy. Follow the steps in this recipe and you’ll have the best sweet potato soup from scratch!
Herbs, heavy cream, salt and pepper can help make sweet potato soup taste better!
Yams and sweet potatoes are both healthy and delicious! They each have different micronutrients but one isn’t healthier than the other.
Sweet potato soup will last up to 5 days in the refrigerator. Store it in an airtight container.
Yes! Let leftover soup cool to room temperature before transferring it to a proper storage container. You can freeze this soup for up to 3 months
This soup will work with any potato, but we like red skinned sweet potatoes
Can You Freeze Sweet Potato Soup?
This soup will last for up to 5 days in the refrigerator. Store in an airtight container.
Freezing: Let leftover soup cool to room temperature before transferring it to a proper storage container. You can freeze this soup for up to 3 months. I love Souper Cubes for freezing leftovers. Code CLEANEATING10 works to save $$ on our favorite silicone molds!
Separation: Separation is fine and will likely occur. Just stir until combined.
Reheating: You can reheat your soup in the microwave or on the stovetop.
Other healthy soup recipes
We love soup SO much that we actually have a free healthy soup ebook! We also have a post filled with 25 Healthy Soup Recipes!
- Easy Minestrone Soup (Vegetarian, Gluten Free, Vegan)
- Carrot Ginger Soup Recipe
- Best Cheeseburger Soup Recipe
- Ham & Potato Soup Recipe
- Asian Chicken Soup
- Healthy Broccoli Soup
- Healthy Butternut Squash Soup
- Healthy Potato Soup
- Pumpkin Soup Recipe
Looking for other healthy slow cooker recipes? Check out these Healthy Crockpot Recipes!
Sweet Potato Soup Recipe
Ingredients
- 1 tablespoons olive oil
- 2 lbs sweet potatoes peeled & cut in 1 inch pieces-about 5 cups
- 1 cup carrots diced
- 1/2 cup onion diced
- 1 tablespoon garlic minced
- 1 quart vegetable stock (4 cups)
- 1/4 teaspoon pepper
- 1/4 teaspoon salt
- 1/2 teaspoon paprika
- 1/2 teaspoon cinnamon
- 1/2 teaspoon turmeric
- 1/2 teaspoon dried rosemary optional
- 1/2 teaspoon dried thyme optional
Instructions
Stove Top instructions
- Heat olive oil in a pan over medium heat. Sauté potatoes, carrots, onions + garlic until sweet potato has browned on edges and onions/garlic are translucent
- Add stock and spices to the pan. Bring to a boil. Once boiling, reduce heat + simmer for 30-40 minutes.
- Puree with an immersion blender, or allow soup to cool + add to a blender. Blend until smooth.
Crockpot Instructions
- In a large pan, heat olive oil. Sauté potatoes, carrots, onions + garlic until sweet potato has browned on edges and onions/garlic are translucent (about 10 minutes)
- Place cooked vegetables in crock pot. Cover with stock and add spices. Cook on low for 6-8 hours
- Puree with an immersion blender, or allow soup to cool slightly + add to a blender. Blend until smooth.
Instant Pot Instructions
- Set instant pot to sauté. Heat olive oil. Sauté potatoes, carrots, onions + garlic until sweet potato has browned on edges and onions/garlic are translucent (about 10 minutes)
- Stir in spices and add stock.
- Cover instant pot and set to sealing, Pressure Cook for 10 minutes.
- Once cooked, allow the pressure to manually release for 10 minutes, then quick release.
- Puree with an immersion blender, or allow soup to cool + add to a blender. Blend until smooth.
Tara
I made this in my instant pot. It was very easy and delicious. I will definitely make this again.
The Clean Eating Couple
So glad you liked it, Tara!
Brooke
Wow this soup was amazing! I made it in the instapot and added bacon on top to finish. Will be adding this recipe to my lineup 🙂
The Clean Eating Couple
So happy you liked it, Brooke! Thank you!
Julia
Do you recommend removing or keeping potato skins?
The Clean Eating Couple
We peel them – it’s noted in the recipe!
Suzanne
Do you think this would taste ok with white sweet potatoes (Japanese)?
The Clean Eating Couple
I’m not sure. I have never cooked with those so I’m not familiar with their taste/texture. If they’re similar to a regular sweet potato than yes I’m sure it would be fine!
Amanda
So delicious! Perfect for lunches on cold days!
The Clean Eating Couple
So glad you liked it, Amanda! Thank you!