Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (2024)

Home Recipes Courses Soups and Stews Sweet Potato Soup

by Lisa Bryan

119 Comments

Updated Feb 15, 2022

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Sweet potato soup is the perfect fall and winter soup. It’s a rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice. Top it off with a swirl of coconut cream, watercress, and crushed pistachios for a delicious and filling weeknight meal.

But if you’re looking for sides and proteins to serve with it, you can’t go wrong with my mashed cauliflower, green beans and crispy baked chicken thighs.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (2)

The Best Sweet Potato Soup Recipe

If you’ve been following me for awhile now, you’ll know that sweet potatoes are one of my favorite ingredients to cook with. From roasting to spiralizing, this vegetable never fails when it comes to giving a scrumptious, natural fall flavor.

So now that we’re knee-deep in sweet potato season, turning it into a creamy soup is a no brainer! This sweet potato soup is velvety, savory, and has a kick of spicethat will keep you coming back for more.

What Type Of Sweet Potato To Use

Nowadays, it’s very common to get confused with the variety of sweet potatoes available at your local market. Some are called yams, some are called sweet potatoes, but how do we know exactly what is what? Here’s a quick breakdown of what you should look out for:

  • Choose the orange and red skinned potatoes. These are known as the “moist varieties” and tend to be sweeter, creamier, and less starchy.
  • Don’t be confused with yams. Sometimes the red and orange skinned potatoes can be labeled as yams. But these tend to be more starchy and dry.
  • Look for smooth skins and no soft spots. Take a closer look and make sure there are no discolorations and that the potato is nice and firm.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (3)

How To Make Sweet Potato Soup

Watch the video belowand follow the step-by-step directions. It comes together easily!

  1. Cook the diced onions and carrots in a large stock pot over medium high heat. Cook with oil and stir frequently for 6-8 minutes until the carrots begin to soften.
  2. Add the garlic, ginger, red pepper flakes, and paprika to the pot and stir for about 2-3 minutes.
  3. Add the diced sweet potato and vegetable broth to the pot. Turn onto high heat, bring it to a boil, then reduce the heat to low to let the soup simmer for about 15-20 minutes.
  4. Transfer the soup to a high powered blender and blend on high for one minute, or until it’s creamy enough.
  5. Garnish it with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper, and watercress – and serve!

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (4)

Tips When Blending

  • Make sure your sweet potatoes and carrots are fork tender. You don’t want to be blending vegetables that are still stiff. Otherwise, you will be left with a non-creamy and slightly chunky soup base.
  • Leave the top portion of your blender open for steam to escape. If you keep this opening closed, pressure will build inside your blender and most likely pop the lid open. A messy kitchen is not ideal!
  • Do not fill your blender past the maximum fill line. Not only will it not blend as smoothly as you want it to, but you might unexpectedly pop the lid open.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (5)

Can You Freeze Sweet Potato Soup?

The answer is yes! If you plan to freeze this soup for another rainy day, you can store in a freezer safe container like Weck Jars, or silicone soup trays such as the Souper Cubes.

If you plan to just save it for later in the week, just pour it into a pot or container and put it in the fridge. This soup will be good for up to 5 days in the fridge.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (6)

Give These Sweet Potato Recipes A Try

If you loved this sweet potato soup, I’ve got a few other delicious sweet potato recipes that will keep your belly full and happy this season.

  • Sweet Potato Breakfast Hash
  • Warm Sweet Potato Noodles, Cabbage, and Lentil Salad
  • Baked Sweet Potatoes
  • Roasted Sweet Potatoes
  • BBQ Chicken Stuffed Sweet Potatoes
  • Mashed Sweet Potatoes
  • Curly Sweet Potato Fries with Garlic Aioli
  • Healthy Sweet Potato Casserole

Want more healthy soups? I’ve got you covered with several more Vitamix Soup Recipes! A new flavor for every day of the week.

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (7)

Sweet Potato Soup Recipe

4.94 from 60 votes

Prep: 10 minutes mins

Cook: 30 minutes mins

Total: 40 minutes mins

Servings: 4 people

Author: Lisa Bryan

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Description

Sweet potato soup is a rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice! It's velvety smooth, filling and delicious.

Video

Ingredients

  • 2 tablespoons avocado oil, or olive oil
  • 3 carrots, sliced
  • 1 yellow onion
  • 1 1/2 pound sweet potatoes, peeled and diced
  • 2 garlic cloves, minced
  • 1 tablespoon fresh ginger, finely chopped
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon paprika
  • 4 cups vegetable broth, or more for thinner consistency

Garnish

Instructions

  • Heat the oil in a large stock pot on medium high heat. Add the diced onion and carrots and stir frequently for 6-8 minutes, or until the carrots have softened slightly.

  • Add the garlic, ginger, red pepper flakes and paprika. Stir for 2-3 minutes or until fragrant.

  • Add the diced sweet potato and vegetable broth. Turn the heat to high and bring to a boil. Then reduce the heat to low, add a lid and simmer for 15-20 minutes, or until the sweet potato is fork tender.

  • Use a ladle to transfer the soup ingredients to a high-powered blender. Blend on high for one minute or until creamy. You can add more broth or water for a thinner consistency.

  • To serve, pour into a bowl and garnish with coconut cream or yogurt, chopped pistachios, red pepper flakes, cracked black pepper and watercress.

Lisa's Tips

  • Try not to exceed 1 1/2 pounds of sweet potato, otherwise you may exceed the maximum fill line on your blender.
  • Remember that you can always add a little water or broth as necessary to achieve a thinner consistency.

Nutrition

Calories: 254kcal | Carbohydrates: 45g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 1069mg | Potassium: 760mg | Fiber: 7g | Sugar: 13g | Vitamin A: 32374IU | Vitamin C: 9mg | Calcium: 75mg | Iron: 1mg

Course: Soup

Cuisine: American

Keyword: sweet potato soup, sweet potato soup recipe

©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Read More About Me

Sweet Potato Soup Recipe (Velvety Smooth!) | Downshiftology (2024)

FAQs

How do you make potato soup not grainy? ›

So what do you do if you've made the mistake of using starchy potatoes in your soup? One trick to make your potato soup a little less grainy is to add some form of dairy –- cream, milk, or even cheese. Because dairy is generally creamy in texture, that characteristic will carry over into your soup.

How to make a smooth soup? ›

How do you make soup smooth? For a soup with a smooth consistency, work with veggies that are soft but not mushy. Additionally, streaming oil or cream into the soup can better emulsify the ingredients for a silkier texture. Blender features can also play a major role in getting your soup to the right consistency.

Why does my potato soup taste gritty? ›

Russet potatoes, as a member of the starchy/floury potato family, are inherently grainy. Using them in soup will result in an unpleasant gritty texture. When making potato soup, be sure to reach for a waxy variety such as fingerling potatoes, red potatoes, or baby potatoesto get a smoother texture.

What is the best thickening agent for potato soup? ›

Opt for Cornstarch or Arrowroot

In a small bowl, mix cornstarch or arrowroot with a small amount of cold water to form a slurry. Once the slurry is smooth, gradually pour it into the simmering potato soup. Stir well to ensure the slurry is evenly distributed.

Can you fix gritty potato soup? ›

So what do you do if you've made the mistake of using starchy potatoes in your soup? One trick to make your potato soup a little less grainy is to add some form of dairy –- cream, milk, or even cheese. Because dairy is generally creamy in texture, that characteristic will carry over into your soup.

Why isn't my potato soup creamy? ›

Why isn't my potato soup creamy? Most creamy soups require you to add dairy of some sort into it. If you're finding your soup is too thin adding milk, add in cream instead, or whole milk.

Why isn't my soup smooth? ›

"The majority of issues with a creamy soup come from undercooking the vegetables," explains Rick Martinez, associate food editor at BA. They should be uniformly soft, with no resistance or "bite"—otherwise, they will not stand up to the blender. You'll be left with a soup that's watery in portions and lumpy in others.

What is a smooth soup called? ›

Bisque is a rich, thick, smooth soup that's often made with shellfish, such as lobster, crab, or shrimp. Broth or Stock is a strained, thin, clear liquid in which meat, poultry, or fish has been simmered with vegetables and herbs.

What not to do when making soup? ›

The 7 Biggest Mistakes You Make Cooking Soup
  1. Boiling instead of simmering. You want a small bubble or two to rise to the surface of the liquid every few seconds. ...
  2. Not using enough salt. ...
  3. Ignoring water. ...
  4. Overcooking the vegetables. ...
  5. Adding tomatoes at the beginning. ...
  6. Neglecting to garnish. ...
  7. Not trying a pressure cooker.
Nov 19, 2014

How do you make grainy soup smooth? ›

A common mistake is to not run the blender long enough. This results in a grainy-textured soup. The soup should be blended long enough to create a silky-smooth texture. Once the soup has been fully blended, it can also be strained through a fine mesh strainer to ensure any skins or tough fibers are removed.

Why aren't my potatoes getting soft in my potato soup? ›

It's possible that the variety of potatoes you used may have a firmer texture, even when fully cooked. For soups, it's generally recommended to use russet or Yukon Gold potatoes, as they tend to break down and become softer when cooked.

Why is my potato soup foaming? ›

The purple foam that you're seeing while making potato soup with Russet potatoes, barley, onions, and water is likely due to a chemical reaction between the potatoes and the water.

Can you use sweet potato to thicken soup? ›

Starchy Vegetables

Grate a starchy vegetable like squash, pumpkin, sweet potato, or white potato into the soup and let it simmer. It will release that starch and help to thicken the liquid as it cooks.

Will cream cheese thicken potato soup? ›

It might be tempting to add sour cream or softened cream cheese to help thicken the soup, but these dairy products only work in certain circ*mstances. You must blend cream cheese or sour cream, either with an immersion blender or a full-size blender, for it to thicken a soup.

Which type of potato is best for soups? ›

Russets or all-purpose baking potatoes are high in starch and low in moisture. In soups, they will soak up the liquid and lose their shape. This makes them the ideal choice for making creamy soups or thickening a runny soup. Try using Russet potatoes to create the perfect Loaded Potato Soup.

How do you fix gritty potatoes? ›

Despite washing at the packing facility and washing at point of preparation, traces of tiny particles may indeed be the stowaway grit you detect. The best remedy to avoid all such minute traces is to peel the potatoes and rinse thoroughly.

Why did my soup turn out grainy? ›

Your soup may become grainy if the cheese or dairy curdles. With a recipe like the one that follow you shouldn't have trouble because the cheese is added as a finishing component, off heat. But to avoid “breaking” the dairy while reheating (or with other dairy-rich soups), take it low and slow.

Why are my boiled potatoes grainy? ›

One important thing to know about potatoes is that water is their enemy. Yep, it cooks the potatoes, but if they spend too long bathing, they'll become waterlogged. And no matter what type of potato you're boiling, waterlogged potatoes will be grainy, crumbly and mushy with little flavor (it'll leach into the water).

How do you fix curdled potato soup? ›

To fix an already curdled soup
  1. Add an ice cube and lower the heat, whisking constantly; the shock can help bring it back together.
  2. Add a few additional tablespoons of cream warmed ahead of time to the soup mixture, whisking constantly.
  3. Make a simple roux; and whisk into soup on low heat until blended and smooth.
Jul 28, 2023

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