Amazingly Quick and Healthy Sweet Potato Soup (30 mins)
- Updated on Oct 26, 2016
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This Sweet Potato Soup is so damn good that not one, but TWO people with peanut allergies couldn’t resist having a bowl after they witnessed it being cooked.
TWO. Sure, they had to take a load of anti-allergy pills afterwards, and probably felt rough for days, but they decided it was worth it.
Because it IS that good.
Before we continue however, we really do NOT recommend trying this recipe if you have any sort of peanut allergy.
Just wanted to put that out there. I repeat, if you have a peanut allergy, do not eat this dish!
Right, now that’s out of the way, let’s crack on.
So why exactly is this dish so good I hear (well, imagine) you asking? It all comes down to three reasons.
1. The list of ingredients. This is one of those dishes where the herbs and spices all compliment each other – they all add their unique spin to the dish. But the best part?
If you don’t have something, just leave it out. It’ll still be delicious.
2. You don’t have to do much. Get all the ingredients ready, chop a few things and chuck them all into a big pot together. Use a hand liquidiser or blender at the end and you’re done.
3. So little to wash up! I hate washing up and will avoid it whenever possible.
This is one of those recipes that requires very little – you’ll probably just have a pot, a knife, a blender and a chopping board at the end. Boom. More time for The Walking Dead.
This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too.
Vegetarian Sweet Potato Soup – Health Benefits
I could write a page about pretty much all of the ingredients in this soup, but at this time of the year it would be rude not to focus on sweet potatoes.
They’re awesome and contain soooooo many essential nutrients. And the best thing?
The huge amounts of beta-carotene need a little fat to really get the best of them, so it would be worse NOT to add some delicious olive oil/peanut butter to this recipe 🙂
Some side benefits also include a reduction in blood-sugar level spiking, blood pressure and artery hardness (1). Doesn’t sound too bad, does it?
Talking of healthy eating – we’re running a 30 Day Healthy Veggie Challenge! You can find out more here (and even see us in video). Can’t wait, see you there!
Ingredients
- 1 medium onion
- 2 tbsp olive oil
- 1 bell pepper, red (yellow or red go well but any will do)
- 2 cloves garlic (2 cloves = 1 tsp dried garlic)
- 0.7 inches ginger, fresh (0.7 inches = 2 cm = 1 tsp dried ginger)
- 1 tsp cinnamon
- ½ tsp cayenne pepper
- 3 cups vegetable broth
- 2 large sweet potato (approx 300 g/ 10 oz each; a total of 2.5 cups chopped)
- ½ cup tomato puree
- 2 tbsp peanut butter
- 2 tbsp maple syrup
- 2 tbsp soy sauce (low sodium if necessary)
- 2 tbsp vinegar (lemon juice can also be used)
- Salt and pepper to taste
- ½ lime (juiced)
- peanuts (to garnish)
- ¼ cup cilantro/coriander, fresh (Or other fresh herbs: go a bit wild with them – make it your signature dish by throwing in any and all of the following herbs that you have: basil, parsley, coriander, oregano)
Instructions
- Dice the onions, bell pepper, garlic, ginger and sweet potatoes.
- Throw the onions into the oil in a pot on low to medium heat. Let the onions cook slowly for about five minutes – they should begin to turn clear.
- Add the bell pepper, garlic and ginger to the pot. If you’re using dried herbs, add them now. Add the cinnamon and cayenne pepper too. Cook for another two minutes and then add the peanut butter, soy sauce, vinegar and tomato.
- Add a splash of broth and stir well.
- Chuck in the sweet potatoes and rest of the broth, and simmer on a medium heat. If you’re using fresh herbs, add them now. Stir occasionally and after 10-15 minutes check the sweet potatoes are soft (poke one with a knife and it should slide in).
- Season with salt and pepper, maple syrup and lime juice and give another stir. If you used a cinnamon stick then fish it out now.
- Using a hand liquidiser or (blender if you don’t have one), give the soup a blend. That’s it – done!
- Garnish with peanuts and serve with a side if wanted – fresh bread is an obvious choice!
NOTES
Nutrition
Comments
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43 comments
Hi Dave,
Thank you for this recipe. Me and my husband love cooking your recipes and it’s great that there is a huge variety of products we use so that our menu is more interesting and nourishing! 🙂
Just a small recommendation from me about this recipe. Perhaps you can consider improving the sequence of the steps a little bit. If I don’t prepare/cut all the ingredients before I start following the first few steps, I need to stop cooking so I can cut everything and add it to the pot. So I started cooking the onion and was in a great rush to prepare the sweet potato, the pepper and the garlic so I had to stop cooking the onion because it was going to burn.
I hope that’s helpful. Take care and keep sharing awesome recipes with us! 🙂
Hi Diana! And thank you for the feedback. That’s incredibly helpful and you’re right, the instructions can be improved. I’m going to change them now to stop the rushing in-between steps. Really glad you enjoyed the recipe (and others) anyway! Thanks for writing 🙂
What a creative fantastic soup! I made this for dinner for my family, doubled it for leftovers, and it was a huge hit. We will make this again. The only changes I made were using 1 potato instead of a sweet potato (because I didn’t have enough sw ps), using avocado oil instead of olive oil (didn’t have), Bragg amino acids instead of soya sauce and chopped cashews as garnish (out of peanuts). I guess I could have used butternut squash instead of the russet potato. Everything else was exact using white vinegar, all-natural peanut butter (no sweetener or added salt), 1/4 tsp sea salt, 1/2 tsp cracked black pepper, and fresh ginger, garlic and cilantro. We are a little wimpy when it comes to spice so we garnished it with plain Greek yogurt – next time I’ll just use a little less cayenne pepper!
For those with peanut allergies, why not use another nut or seed butter and top either the same nuts or seeds? Or for nut allergies in general use WOW Butter instead of peanut butter (just reduce the amount of maple syrup and nix the salt) and chopped chick peas for garnish? I’ll do that next time so my kids can take the leftovers to school.
Again, an excellent recipe that is very versatile and we will make it again!
Hi Sonya, and thanks for the detailed feedback! Really glad you and the family enjoyed it. Your substitutions/additions sound great – especially the avocado oil, love the idea! The amino acids are a good shout, too. Thanks for writing, and I hope you find some more recipes of ours to enjoy as well!
Hi, I have my Vegan son and daughter in law coming round for Christmas lunch.
Can I make this the day before and heat it up on Christmas day?
Cheers Lee
Hi Lee, yes, deffo! It might even taste better the next day :). Have a good Christmas!
Love your recipes but just wanted to point out – two of your recipes that show up under the gluten free tab contain gluten – in the form of soy sauce and cous cous.
Hi Kelly! Really happy you like them. Oh, naughty recipes! Thanks for the heads up, I’ll grab them back out of there. Happy new year!
Brilliant recipe.. thanks. I halved the chilli for the kids and used almond butter instead of peanut butter.. also toasted almond slivers for topping.. it was so tasty and a keeper for sure!
Awesome, Zoe! Yes, cutting down on the chilli for the kids is definitely a good one. The other subs sound great too. Really glad you enjoyed!
Shame on you for suggesting people with peanut allergies should eat this. Some people can die from any contact.
Hi Marlene, thanks for writing. It does appear you have misinterpreted this recipe, however. We really don’t recommend trying this if you have a peanut allergy. As we say in a direct quote:
“Before we continue however, we really do NOT recommend trying this recipe if you have any sort of peanut allergy.
Just wanted to put that out there. I repeat, if you have a peanut allergy, do not eat this dish!”
We are quite clearly not suggesting to eat this if you have a peanut allergy.
I just have to say how clever the recipes are that you can switch between American cups and metric. That is so useful. I always spend ages converting as I find so many recipes in cups. That’s just another really really useful attention to detail. Thank you.
Thanks so much for the warm words, Helen! It took us a while to get it done, but I also think it’s super important so everybody has a good time trying out the recipe 🙂