This quick and easy sweet potato soup is creamy and healthy without using cream. Ready in just 30 minutes, it's blended with sweet potatoes, giving it a rich texture. Optional chili flakes give it a spicy kick, and the tahini gives it an unexpected twist.
You should also try my sweet potato curry soup, sweet potato coconut soup, or my creamy roasted tomato and basil soup.
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⭐️ Why this recipe works
- Healthy Ingredients: Sweet potatoes are packed with vitamins, fiber, and antioxidants.
- Flavorful: Cumin and smoked paprika add depth and smokiness.
- Easy Preparation: Simple steps and minimal ingredients make it a quick meal.
- Comforting: Creamy and warming, perfect for colder weather.
🧾 Ingredient notes
- Sweet Potatoes: The base of the soup, providing natural sweetness and creaminess.
- Onion: Adds a subtle sweetness and depth of flavor.
- Garlic: Enhances the overall flavor with its aromatic qualities.
- Vegetable Broth: Serves as the liquid base, bringing the ingredients together.
- Ground Cumin: Provides a warm, earthy flavor.
- Smoked Paprika: Adds a smoky, slightly spicy depth.
- Salt and Pepper: Essential for seasoning and bringing out the flavors.
- Tahini or Miso Paste: Optional, adds creaminess and umami.
- Chili Flakes: Optional, for adding a spicy kick.
- Fresh Cilantro: Optional, for garnish and a fresh finish.
For precise measurements and additional ingredients, refer to the recipe card at the bottom of the page.
👩🏻🍳 Here's how to make it
Easy 30-Minute Creamy Sweet Potato Soup recipe step-by-step
- Prepare the Vegetables: Peel and cube the sweet potatoes. Chop the onion and mince the garlic.
- Sauté the Aromatics: Heat the olive oil over medium heat in a large pot. Add the chopped onion and minced garlic, sauté until fragrant and the onion is translucent, for about 3-4 minutes.
- Cook the Sweet Potatoes: Add the cubed sweet potatoes to the pot. Pour in the vegetable broth, and stir in the ground cumin, smoked paprika, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer until the sweet potatoes are tender, about 15 minutes.
- Blend the Soup: Use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return it to the pot. Stir in the tahini or miso until it is fully incorporated and the soup is creamy. If desired, add chili flakes for a spicy version, and stir well.
- Serve: Ladle the soup into bowls, and garnish with fresh cilantro if desired.
📖 Substitutions and variations
- Sweet Potatoes: Swap with butternut squash or carrots for a different flavor.
- Vegetable Broth: Use chicken broth for a non-vegetarian version.
- Spices: Add ginger or turmeric for an extra layer of flavor.
- Garnishes: Top with avocado slices, a dollop of yogurt, or toasted seeds for added texture.
💡 Chef's Guide: Expert Tips
Drawing from a decade in Michelin-starred kitchens and Cordon Bleu training, here are my top tips for recipe success.
- Infuse Flavors: Toast the cumin and smoked paprika in the olive oil before adding the onions and garlic. This helps to release their essential oils and intensify their flavors.
- Texture Enhancement: For a chunkier texture, reserve some of the cooked sweet potato cubes before blending and add them back into the soup after pureeing.
🍯 Storing and reheating leftovers
- Fridge: Store the cooled soup in an airtight container in the fridge for up to 4 days.
- Freezer: Place the soup in a freezer-safe bag or container for longer storage and freeze for up to 3 months.
- Reheat: To reheat, warm the soup in a pot over medium heat, stirring occasionally until heated through. For frozen soup, thaw in the fridge overnight before reheating.
❓Recipe FAQ's
You can use a countertop blender if you don't have an immersion blender. Just be sure to blend in batches and be cautious with hot liquids.
Yes, you can. Sauté the onions and garlic in a pan, then transfer all the ingredients to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours, then blend.
You can use water instead of vegetable broth, but the soup will have a less rich flavor. Adding a bouillon cube or paste can help enhance the taste.
More easy healthy soup recipes:
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Easy 30-Minute Creamy Sweet Potato Soup
Ingredients
- 2 large sweet potatoes, peeled and cubed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1-2 tablespoons tahini or miso paste, optional, but recommended
- 1 teaspoon chili flakes, optional, for a spicy kick
- Fresh cilantro for garnish, optional
Instructions
Prepare the Vegetables:
- Peel and cube the sweet potatoes.
- Chop the onion and mince the garlic.
Sauté the Aromatics:
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and minced garlic, sautéing until fragrant and the onion is translucent, about 3-4 minutes.
Cook the Sweet Potatoes:
- Add the cubed sweet potatoes to the pot.
- Pour in the vegetable broth, and stir in the ground cumin, smoked paprika, salt, and pepper.
- Bring the mixture to a boil, then reduce the heat and let it simmer until the sweet potatoes are tender, about 15 minutes.
Blend the Soup:
- Use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return it to the pot.
- Stir in the tahini or miso until it is fully incorporated and the soup is creamy.
- If desired, add chili flakes for a spicy version, and stir well.
Serve:
- Ladle the soup into bowls, and garnish with fresh cilantro if desired.
Notes
- Texture Adjustment: If the soup is too thick, add more vegetable broth or water until it reaches the desired consistency.
- Tahini Alternative: Try smooth natural peanut butter or almond butter as an alternative.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. They can then be reheated gently on the stove, adding a bit of broth or water if needed.
- Spice Level: Adjust the amount of chili flakes to your preference, or omit them entirely for a milder soup.
Nutrition
Meet the Chef!
Hi, I'm Debs. Cordon Bleu trained chef and recipe developer. I help you get incredible dinners on the table fast with fool-proof recipes and step-by-step instructions along with tips and tricks that I've learned over a 10-year career in professional kitchens.
Sarah says
Yum! I made and served this today to some friends as a way to make ourselves feel better for losing an hour's sleep (DST begins today). It is delicious! I did make two changes (nothing major) - first, I didn't bother grating the sweets. I just peeled, chunked them up and simmered until they were tender. Second, I added the miso last, just before serving, and heated it through. Boiling miso kills off the probiotics but the nutrients stay intact if you just warm it through. Oh and I drizzled with toasted sesame oil after.
It was perfect for an almost-spring day (March 11th and it's -2 in Toronto so we're nearly there....)
Rebecca Hubbell says
I would have never thought o combine these flavors, but they actually sound really amazing and perfect for fall!
Debs says
Thanks Rebecca. They work really well together. Nice and mild with a bit of a kick. Perfect for when you're under the weather.
Dana DeVolk says
Dang, those shrimp look SO good!!
Debs says
Thanks so much Dana!