Amazingly Quick and Healthy Sweet Potato Soup (30 mins)

Amazingly Quick and Healthy Vegetarian Sweet Potato Soup | hurrythefoodup.com

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 knew 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.

Amazingly Quick and Healthy Vegetarian Sweet Potato Soup | hurrythefoodup.com

Amazingly Quick and Healthy Vegetarian Sweet Potato Soup | hurrythefoodup.com

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 ! You can find out more (and even see us in video). Can’t wait, see you there!

Amazingly Quick and Healthy Vegetarian Sweet Potato Soup | hurrythefoodup.com

4.45 from 9 votes
Print

Amazingly Quick and Healthy Sweet Potato Soup (30 mins)

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. 

Course Soup
Cuisine Vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 334 kcal
Author HurryTheFoodUp

Ingredients

  • 1 medium onion
  • 2 tbsp olive oil
  • 1 bell pepper (yellow or red go well but any will do)
  • 2 cloves garlic (2 cloves = 1 tsp dried garlic)
  • 0.7 inches ginger (0.7 inches = 2 cm = 1 tsp dried ginger)
  • 1 tsp cinnamon
  • 1 tsp cayenne pepper
  • 3 cups vegetable broth
  • 2 large sweet potatoes (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 for taste
  • ½ lime, juiced
  • peanuts to garnish
  • ½ cup 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

  1. Dice the onions and throw them into the oil in a pot on low to medium heat. Let the onion cook slowly for about five minutes - it should begin to turn clear.
  2. Peel and the chop the sweet potatoes into cubes.
  3. Dice the bell pepper, garlic and ginger and add 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.
  4. Add a splash of broth and stir well.
  5. 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).
  6. 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.
  7. Using a hand liquidiser or (blender if you don’t have one), give the soup a blend. That’s it - done!
  8. Garnish with peanuts and serve with a side if wanted - fresh bread is an obvious choice!

Recipe Notes

IF YOU LIKED THIS RECIPE: then make sure you check this compilation of our favourite sweet potato dishes! Or if it’s a soup you fancy then you can pull out the stops to impress with this 20 minute Red Onion Soup. So tasty it’ll make you cry. In a good way.

INTERESTING: Ever wanted to know when to use fresh herbs and when to use dried herbs? This article helps you out!

Nutrition Facts
Amazingly Quick and Healthy Sweet Potato Soup (30 mins)
Amount Per Serving (481 g)
Calories 334 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1.9g 10%
Sodium 983mg 41%
Potassium 1031mg 29%
Total Carbohydrates 54g 18%
Dietary Fiber 8.8g 35%
Sugars 19.5g
Protein 8g 16%
Vitamin A 452%
Vitamin C 86%
Calcium 10%
Iron 21%
* Percent Daily Values are based on a 2000 calorie diet.

Miss anything? Get it on amazon logo

View Our Kitchen Arsenal

Disclosure of Material Connection: The products above are linking to Amazon as “affiliate links” because we're affiliates! When you click on a product, it'll take you to its Amazon page where the price stays the same for you and Amazon pays us a small percentage. This helps us continue to provide quality recipes and pay for operating costs.

Our beautiful ebook,  is out! It’s our favourite 30 vegetarian and vegan breakfast recipes – all made with six or less ingredients. They’ve never been seen on the site before (and never will). Check it out!

25 comments

  1. I’m sure the flavor is good but I see too much salt for 1 serving and also potassium, at least for me.

    • Hi Ron! Thanks for the feedback. I double checked the nutrition card again. There was a mistake regarding the potassium. I picked the wrong values for sweet potatoes. Now it’s slightly less. Thanks again!
      In general I think about 30% of the daily recommended potassium (or even 40%) in one serving is completely fine. You’re basically eating half a sweet potato with that serving.

      Regarding the salt, I absolutely see your point. Soups often are on the very salty side of the spectrum. Check out those canned soups from the store, it’s insane! As for this soup – the broth and 2 tablespoons of soy sauce contribute the most salt. I personally think it’s alright. But you could get both in a low sodium version to make things lighter; that would change the balance sheet a lot! 🙂

  2. Oh Howie,

    I just had a bowl of your sweet potato soup for supper and it was indeed DELISH!
    Actually, it’s one of THE best soup recipes that I’ve ever tasted. A HUGE thanks to
    you guys for creating and sharing such an awesome recipe. I’ll be checking out your
    other sweet potato recipes soon. Keep up the great work and all the best for the holiday season.

    Ceil

    • Woahh, thanks for this awesome feedback, Ceil! Actually, I’ll have to give the props over to Kat, who created the dish. I’ll let her know 😀
      Enjoy the Christmas Season as well! 😀

      • Thanks for your good wishes, Howie. 🙂 Yes, please tell Kat that her recipe rocks! I look forward to trying more of your soup recipes in
        the near future and will drop you another line when I do. Until then, keep well!

  3. This soup is amazing, I love it! Thank you for the great recipe 🙂

  4. I’m afraid I’ts not healthy for me with so much salt, sugar and that you’re more intertested in flavor that in health. I wish you showed cup rather than grams.

    • Hi Ron, thanks for the comment. 2 large sweet potatoes is roughly 2.5 cups of chopped potato, the recipe is being updated now. With regards to sugar, most of that comes from the naturally occuring sugar in the sweet poatoes themselves. There are only two tablespoons of maple syrup in the whole recipe (that’s half a spoon per serving), and peanut butter should never have added sugar if you’re buying the right stuff or making your own. If salt is an issue then I’d recommend getting hold of a low-sodium vegetable stock and soy sauce, as that’s where the majority of it comes from. Hope that helps!

  5. I love you guys! I love your recipes – in fact, your 30 Day Plan was instrumental in my husband converting me from a carnivore to a vegetarian. So imagine how dismayed I felt when I read your peanut comment concerning this soup. I’m sure it was unintentional, but working in the school system, we are so very cautious about food allergies… especially ones that often can be deadly, as with peanuts.

    • Hi April! Really glad you’ve enjoyed the site and found the plan so useful. We do understand that allergies are a very serious matter, and we do clearly say that people with a peanut allergy should stay away from the dish. The top part is true – two people with peanut allergies really did try the dish – but obviously their allergies are not severe. But thank you for the comment – at least people will pay close attention to the ingredients!

  6. Hi there!

    Great recipe! I wanted to report out for others who may not be fully veggie, like myself. I’ve made this twice so far, and have found that it pairs well with Jennie O lean breakfast sausage (comes in a tube-like package, looks pretty unsavory out of the package, but cooks up well). I cooked it in a different pan while I waited for the rest of the soup to simmer. Worked out perfectly timing-wise. The sweetness of the sausage brings out the sweetness of the maple syrup, sweet potatoes, and bell pepper while balancing the spice nicely. I also preferred the yellow to red bell pepper, but that’s just me.

    Thanks for the amazing recipe!

  7. Not sure what did wrong but the soup was hardly edible…way too sweet.

    • Oh dear! I’m not sure what you did wrong either Sandra. Although it’s a relatively sweet soup, it sounds like yours got way overbalanced. Try with less maple syrup and more soy sauce and vinegar, perhaps? Good luck!

  8. Could I inquire as to how peanut-y this tastes? I’m normally not a peanut or peanut butter fan at all but I like to give recipes the full opportunity to be made as instructed before I adjust it to my preferences. Is there a similarly healthy alternative to the peanut butter?

    Thank you!

    • Hi Jenna, tough question! I wouldn’t say it’s a super-peanutty taste, as there are so many other flavours involved, but of course it does have they background flavour to it. You could skip the peanut butter altogether – or maybe try a cashew or macadamia butter, something like that instead? I hope that helps 🙂

  9. This is a wonderful soup! My husband is not fond of vegetables so I squeeze them in wherever… I did not have soy sauce and since I am salt sensitive I left it out, I forgot the lemon juice and the pepper was red. It does not have a peanut taste and is the creamiest soup to not have cream in it. I am going to make it for the “stations” service.
    I made garlic and olive oil croutons out of homemade Italian bread that were crunchy.

  10. I gave the soup 5 stars but the last one would not light up. It really needs 10 stars!!!

  11. I made this soup last week and the only thing I regret is that I didn’t make more! It’s by far the best sweet potato soup recipe I’ve ever used! I did omitt the vinegar and bunch of herbs but it still tasted great. Thanks so much, this is going in to my ‘go to recipe’ file!

  12. Dudes, this soup is freaking fire! Big fan. Big fan. What I like about it is that it tries to have multiple flavors. Many of the sweet potato soups out there can be basic, but not this one! The extra nutty flavor of the peanut butter is a nice compliment when mixed with the soy sauce and the ginger. Slow clap, slow clap indeed.

    P.S. Thank you for the recipe calculator that adjusts servings and the nutritional info. Much appreciated (made my life easy)

Leave a Reply

Your email address will not be published. Required fields are marked *