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 yummy soup!
Why we love this Sweet Potato Soup Recipe:
This 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 – Normaly a sweet potato soup recipe has a lot of heavy cream in it, but this soup uses NO milk! It gets all the creaminess from vegetable broth + veggies.
- Easily customizable – Whether you need to make this lower salt, or 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.
Sweet Potato Soup Vegan Ingredients
To make this vegan soup recipe you’ll need:
- olive oil
- sweet potatoes
- carrots, onion, garlic
- vegetable broth
- pepper, salt, paprika, cinnamon, turmeric, dried rosemary, dried thyme
How to make Sweet Potato Soup
Making this soup isn’t hard at all! This healthy soup comes together in 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 Vegetarian 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 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 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 or try this Cauliflower Soup.
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
Butternut Squash: We love creamy Roasted Butternut Squash Soup too!
How to make Sweet Potato Soup in the Crock Pot
You can also make this soup in your crockpot.
- In a large pan, heat olive oil. Sauté potatoes, carrots, onions + garlic until sweet potato has browned on edges and onions/garlic are translucent
- 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.
How to make Creamy Sweet Potato Soup in the Instant Pot
- 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
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 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
Vegan Sweet Potato Soup FAQs
Making sweet potato soup from scratch is SO easy. Follow the steps in this recipe and you’ll have the best soup from scratch!
Herbs, heavy cream, salt and pepper can help make this 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.
This soup will work with any potato, but we like red skinned sweet potatoes
You shouldn’t have to thicken this soup. It gets thick on its own from the starch in the potatoes. If you want to thicken this soup you can add in a little bit of flour or cornstarch but we don’t recommend it.
You can use sweet potato thicken soup, but we don’t recommend it. This soup is thick and creamy on its own. If you’re adding sweet potatoes to another soup recipe it could thicken them but it would depend on the recipe.
Yes, sweet potato is healthy! It’s loaded with nutrients, vitamins and healthy carbs
Yes, you should peel sweet potatoes before boiling. It is difficult to peel sweet potatoes after they’ve been boiled.
The best way to cut sweet potatoes for soup is to peel them and cut them in 1 inch square cubes. The cut doesn’t have to be perfect because the sweet potatoes will be getting boiled and blended.
Are yams and sweet potatoes the same?
Yams and sweet potatoes are the same thing.
Storing, Freezing, and Reheating Sweet Potato Soup
How long does sweet potato soup last in the fridge? Sweet potato soup will last up to 5 days in the refrigerator. Store it in an airtight container.
Can you freeze sweet potato soup? 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.
We like these containers for freezing. We have more tips on how to freeze soup!
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!
Looking for other healthy slow cooker recipes? Check out these Healthy Crockpot Recipes!
Vegan 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 ground 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 says
I made this in my instant pot. It was very easy and delicious. I will definitely make this again.
The Clean Eating Couple says
So glad you liked it, Tara!
Brooke says
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 says
So happy you liked it, Brooke! Thank you!
Julia says
Do you recommend removing or keeping potato skins?
The Clean Eating Couple says
We peel them – it’s noted in the recipe!
Suzanne says
Do you think this would taste ok with white sweet potatoes (Japanese)?
The Clean Eating Couple says
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 says
So delicious! Perfect for lunches on cold days!
The Clean Eating Couple says
So glad you liked it, Amanda! Thank you!
Jennie Campbell says
This sweet potato soup is the best! I have made one minor change to it, which makes it even more scrumptious. I add 2 apples, chopped with skin on and cook them with the other ingredients. If it is too thick, I just add a little more vegetable broth to the mix. Try it!
The Clean Eating Couple says
So glad you liked it, Jennie – the apple addition sounds AMAZING!
Julie says
This is easy and delicious. It’s a great option for a healthy lunch. Thanks for the recipe!