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
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.
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 🙂
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!
Really glad you liked the soup, thanks for the feedback about the cayenne pepper too!
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)
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!
Really, really cool! I’m glad this lovely soup is getting the notice it deserves :). Thanks for writing, Zita!
I gave the soup 5 stars but the last one would not light up. It really needs 10 stars!!!
Haha, excellent, thank you Elizabeth! It sounds like you’ve personalised it very successfuly indeed! 😀
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.
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 🙂