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Easy Sweet Potato Soup

Bowl of creamy sweet potato soup garnished with coconut cream and green onions
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An easy sweet potato soup that can be made in your instant pot, crock pot, or on the stove. Vegan, healthy, paleo, Whole30, and ready in under an hour.

Ingredients

Scale
  • 1 tablespoon olive oil
  • 2 lbs sweet potatoes, peeled and cut in 1 inch pieces (about 5 cups)
  • 1 cup carrots, diced
  • 1/2 cup onion, diced
  • 1 tablespoon garlic, minced
  • 1 quart vegetable stock (4 cups)
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon dried rosemary (optional)
  • 1/2 teaspoon dried thyme (optional)

Instructions

  1. Heat olive oil in a large Dutch oven or pan over medium heat. Add sweet potatoes, carrots, onions, and garlic. Sauté for 8-10 minutes until sweet potato edges are golden brown and onions are translucent.
  2. Add vegetable stock and all spices to the pan. Bring to a boil, then reduce heat and simmer uncovered for 35-40 minutes until sweet potatoes are fork-tender and falling apart.
  3. Puree with an immersion blender for 30-60 seconds until smooth, or allow soup to cool for 5-10 minutes and blend in batches in a regular blender, filling only halfway. Cover blender lid with towel and remove center cap to allow steam to escape.
  4. For crockpot: Optional but recommended – sauté vegetables in a pan with olive oil for 10 minutes until browned. For one-pot ease, skip this step and add raw vegetables directly to crock pot.
  5. Add vegetables to crock pot with stock and spices. Cook on low for 6-8 hours or high for 3-4 hours until sweet potatoes are completely tender.
  6. Puree with immersion blender or carefully transfer to regular blender in batches, filling only halfway and covering lid with towel.
  7. For instant pot: Set to sauté and heat olive oil. Sauté vegetables for 8-10 minutes until sweet potato edges are caramelized.
  8. Stir in spices and toast for 30 seconds. Add stock and scrape bottom to prevent burn warning. Press cancel.
  9. Secure lid, set valve to sealing, and pressure cook on high for 10 minutes. Pot will take 10 minutes to pressurize. When timer beeps, allow natural pressure release for 10 minutes, then quick release remaining pressure. Total time about 40 minutes.
  10. Puree with immersion blender for 30-60 seconds until smooth. If too thin, use sauté function to thicken, stirring occasionally.

Notes

  • This recipe makes 6 servings of about 1.5 cups each.
  • Feel free to add thyme, rosemary, or sage. 1/2 teaspoon of dried herbs is the perfect amount.
  • For extra creaminess, add coconut milk, almond milk, or regular cream after blending.
  • Use beef or chicken broth instead of vegetable broth if preferred.
  • For lower sodium, omit salt and use salt-free broth. Taste before serving and adjust.
  • For lower carb, substitute 1 lb sweet potatoes with 1 lb cauliflower florets.
  • Cut sweet potatoes in uniform 1-inch cubes for even cooking.
  • Soup naturally thickens when refrigerated. Thin with broth or milk when reheating.
  • Flavors deepen after 24 hours – make ahead for best results.
  • When blending hot soup in a regular blender, fill only halfway, cover lid with towel, and remove center cap to allow steam to vent.

Nutrition

Find it online: https://www.benefitiany.com/sweet-potato-soup/