Sweet Potato Soup Recipe

This Sweet Potato Soup is easy to make and is full of nutrients! It will become a new staple you make over and over during the cold season!

It’s officially acceptable to post all the healthy soup recipes that I actually never stopped making, even when it was 100 degrees outside and everyone else was making salad after salad. Okay, that’s not completely true. But if the summer temperature happened to dip into the low 80s, in my house it was soup season. But let’s be honest–a savory soup on a chilly day is one of the best things ever!

Up first is this super tasty, creamy (vegan and gluten-free!) Sweet Potato Soup.

When you scroll down to this recipe, you’ll notice there’s more than just sweet potatoes on the ingredient list. I’m still calling this Sweet Potato Soup because that’s what I started with. I wanted to make a creamy soup that wasn’t totally blended and had some vegetable chunks in it. I started with sweet potato, then decided to add some cauliflower, tomatoes, and kale to the mix. So it’s Sweet Potato+ Soup. How’s that?

You’re going to love this soup because it’s loaded with nutrients and tastes amazing. It has a creamy texture, but it’s totally vegan. Coconut milk gives us that luxurious texture, but you really don’t taste coconut here. The other flavors really overpower the soup, in a good way. It quickly earned a spot in my regular rotation.

Recipe Ingredients-What You Need

Let’s take a look at the ingredients and the health benefits they bring to the table!

1 cup chopped onion
Onions are rich in antioxidants, particularly quercetin, which supports heart health and helps reduce inflammation. They also contain prebiotics that promote a healthy gut.
Substitute: Shallots or leeks for a milder flavor.

1 large sweet potato, cut into cubes

Sweet potatoes are packed with beta-carotene (a precursor to vitamin A), vitamin C, and fiber, which support immune health, eye function, and digestion.

Substitute: Butternut squash or carrots for a similar texture and natural sweetness.

1 cauliflower, cut into small florets
Cauliflower is high in fiber, vitamin C, and compounds like sulforaphane that may protect against certain cancers and support detoxification.
Substitute: Broccoli florets or chopped cabbage.

1 teaspoon minced garlic
Garlic boosts immune function, supports heart health, and has natural antibacterial and antiviral properties.
Substitute: 1/4 teaspoon garlic powder or roasted garlic for a milder flavor.

1 teaspoon ground cumin
Cumin aids digestion and has antioxidant properties that support the immune system.
Substitute: Ground coriander or chili powder for a different flavor profile.

1 teaspoon salt
Essential for fluid balance and nerve function, but also used for flavor as it brings out the flavors of all the ingredients.

1/2 teaspoon freshly ground black pepper
Black pepper enhances nutrient absorption (especially curcumin from turmeric) and has anti-inflammatory properties.
Substitute: White pepper or cayenne pepper for a spicier kick.

32 ounces vegetable broth
A flavorful base that adds minerals and hydration. Low-sodium versions help manage blood pressure.
Substitute: Chicken broth, chicken stock, or homemade bone broth for added protein and collagen.

1 (13.5 ounce) can coconut milk
In addition to making this a creamy sweet potato soup, coconut milk adds healthy fats (medium-chain triglycerides, or MCTs) that provide quick energy and may boost metabolism.
Substitute: Cashew cream or unsweetened almond milk for a lighter version. Heavy cream, half and half, or whole milk if you are okay with dairy.

1 (15 ounce) can tomato sauce
Tomatoes are rich in lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers.
Substitute: Crushed tomatoes or tomato purée.

1 (4 ounce) can tomato paste

Tomato paste brings an incredible depth of flavor with its deep concentration.

1 (15 ounce) can fire-roasted tomatoes
Fire-roasted tomatoes add a smoky depth of flavor and are also high in lycopene and vitamin C.
Substitute: Regular diced tomatoes or a mix of fresh chopped tomatoes and a pinch of smoked paprika.

3 cups finely chopped kale
Kale is a nutritional powerhouse packed with vitamins A, C, and K, plus calcium and antioxidants that support bone and immune health.
Substitute: Spinach for a milder green,  Swiss chard or collard greens to rotate your greens.

How to Make Sweet Potato Soup

1. In a large stock pot or Dutch oven, heat the oil over medium heat.
2. Add the onion and cook until softened, 2-3 minutes.
3. Add the sweet potato, cauliflower, garlic, cumin, salt, and pepper and sauté for 5 minutes.
4. Add the vegetable stock/broth, coconut milk, tomato sauce, tomato paste, and diced tomatoes. Bring to a boil, then reduce to a simmer. Simmer until the vegetables are tender, 25-30 minutes. Remove from heat.
5. Remove half of the soup and transfer to a high powered blender. Blend until smooth. Pour the blended soup back in the pot with the rest of the soup and return to the heat. (Alternatively, use a stick blender and blend until it’s the texture you prefer)
6. Over medium heat, add the kale to the pot and stir until it is soft and wilted. Taste and add any salt or pepper as needed. Enjoy!

The printable recipe is also below. If you need a side dish to go with your soup, I recommend crusty bread, this Vibrant Thai Salador any green salad. Since this soup isn’t high in protein, you can serve it as your main course, but add a side with protein, such as this Layered Mediterranean Salad or this Mediterranean Quinoa Salad.

If you love vegan soup recipes, check out this Butternut Squash Soup Recipe with Cauliflower or this Vegetable Lentil Soup or this Vegan Mushroom Soup. A vegetarian favorite soup is this creamy Broccoli and Cauliflower Soup–you must try it!

You can find all of my healthy soup recipes here.

Did you know you can get all of my soup recipes in digital cookbook format? 45 delicious, comforting, and healthy soup recipes with no ads! Click below if you’d like to purchase this digital cookbook–making soup will be easier than ever all year!

If you try this or any Happy Healthy Mama recipe, please leave me a star rating and review. It’s so helpful! I’d also love to see it! Follow me on Instagram, tag me when you make my recipes, and I’ll feature you!

Print

Sweet Potato Soup Recipe

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 6 reviews

• Author: Maryea Flaherty of Happy Healthy Mama
• Total Time: 55 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

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Description

This creamy Sweet Potato Soup is made with sweet potatoes, cauliflower, and kale and is vegan and gluten free.

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Ingredients

Units USM Scale 1x2x3x

• 2 tablespoons avocado oil or oil of choice
• 1 cup chopped onion
• 1 large sweet potato, cut into cubes
• 1 cauliflower, cut into small florets
• 1 teaspoon minced garlic
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 32 ounces vegetable stock/broth
• 1 (13.5 ounce) can coconut milk
• 1 (15 ounce) can tomato sauce
• 1 (4 ounce) can tomato paste
• 1 (15 ounce) can fire-roasted diced tomatoes
• 3 cups finely chopped kale

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Instructions

1. In a large stock pot, heat the oil over medium heat.
2. Add the onion and cook until softened, 2-3 minutes.
3. Add the sweet potato, cauliflower, garlic, cumin, salt, and pepper and sauté for 5 minutes.
4. Add the vegetable stock/broth, coconut milk, tomato sauce, tomato paste, and diced tomatoes. Bring to a boil, then reduce to a simmer. Simmer until the vegetables are tender, 25-30 minutes. Remove from heat.
5. Remove half of the soup and transfer to a large blender. Blend until smooth. Pour the blended soup back in the pot with the rest of the soup and return to the heat.
6. Over medium heat, add the kale to the pot and stir until it is soft and wilted. Taste and add any salt or pepper as needed. Enjoy!

Notes

Substitution notes:

If you don’t want or need a vegan soup, you can use half and half or heavy cream in place of coconut milk.

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Category: soup recipes
• Method: stovetop
• Cuisine: American

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 277
• Sugar: 10.2 grams
• Fat: 19.7 grams
• Saturated Fat: 11.6 grams
• Carbohydrates: 25 grams
• Fiber: 4.3 grams
• Protein: 4.6 grams