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Amazingly Quick and Healthy Sweet Potato Soup (30 mins)

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Amazingly Quick and Healthy Vegetarian Sweet Potato Soup |

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.

Amazingly Quick and Healthy Vegetarian Sweet Potato Soup |
Amazingly Quick and Healthy Vegetarian Sweet Potato Soup |

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 |
Amazingly Quick and Healthy Sweet Potato Soup
4.78 from 27 votes
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. 
Diet: dairy-free, egg-free, vegan
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes


  • 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)


  • Dice the onions, bell pepper, garlic, ginger and sweet potatoes.
    Amazingly Quick and Healthy Vegetarian Sweet Potato Soup |
  • 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!
    Amazingly Quick and Healthy Vegetarian Sweet Potato Soup |
  • Garnish with peanuts and serve with a side if wanted – fresh bread is an obvious choice!


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
Serving Size
481 g
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating

  1. 5 stars
    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! 🙂

    1. 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 🙂

  2. 5 stars
    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!

    1. 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!

  3. 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

    1. Hi Lee, yes, deffo! It might even taste better the next day :). Have a good Christmas!

  4. 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.

    1. 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!

  5. 5 stars
    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!

    1. 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!

  6. Shame on you for suggesting people with peanut allergies should eat this. Some people can die from any contact.

    1. 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.

  7. 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.

    1. 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 🙂

  8. This cake out extremely spicy. I thought a whole teaspoon of cayenne seemed like a lot, and it definitely was. I love spicy food but this was really overpowering. Next time I’ll try with more like 1/4tsp cayenne to start.

    1. Thanks for your feedback, Kat! I think a tsp is alright, but you are right, especially for people who like it less spicy it might be too much. I’ll talk to our Kat and see what she thinks 🙂

  9. 5 stars
    I love this soup! So flavorful and satisfying. I did not need to add any salt and will not use quite as much cayenne next time, but overall really love the flavor!

    1. Really glad you liked the soup, thanks for the feedback about the cayenne pepper too!

  10. 5 stars
    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)

  11. 5 stars
    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!

    1. Really, really cool! I’m glad this lovely soup is getting the notice it deserves :). Thanks for writing, Zita!

  12. 5 stars
    I gave the soup 5 stars but the last one would not light up. It really needs 10 stars!!!

    1. Haha, excellent, thank you Elizabeth! It sounds like you’ve personalised it very successfuly indeed! 😀

  13. 4 stars
    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.

  14. 5 stars
    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!

    1. 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 🙂

  15. 1 star
    Not sure what did wrong but the soup was hardly edible…way too sweet.

    1. 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!

  16. 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!

    1. You’re welcome Dani, and thank you for the feedback!

  17. 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.

    1. 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!

  18. 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.

    1. 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!

  19. 5 stars
    This soup is amazing, I love it! Thank you for the great recipe 🙂

    1. You’re very welcome Feline, thank you for telling us! Sweet potatoes rock 🙂

  20. 5 stars
    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.


    1. 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! 😀

      1. 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!

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

    1. 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! 🙂

      1. 5 stars
        You’re very helpful Howie, thank you.


        1. You’re welcome! 🙂