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Taking a spoonful of the sweet potato soup in a white bowl
5 from 3 votes

Sweet Potato Soup

An easy recipe for Sweet Potato Soup is flavorful and delicious enhanced with the warm flavors of ginger, garlic, and cayenne pepper. Perfect for lunch or dinner.
Author Diana
Servings 4 servings
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes


  • 1 tablespoon olive oil
  • 1 medium yellow onion diced
  • 1 large carrot peeled and diced
  • 3 cloves garlic minced
  • ½ teaspoon ground ginger
  • ½ teaspoon ground cumin
  • teaspoon cayenne powder only add if you like heat
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 4 (1 liter) cups vegetable stock
  • 4 sweet potatoes 1 ½ pounds in total, 700g, peeled and cut into chunks, Note 1


  • In a dutch oven or saucepan, heat olive oil, add the onion and carrot and sauté for a few minutes until the onion is translucent and the carrot has softened a little.
  • Add garlic, and cook for 30 seconds.
  • Add the spices, and cook for 30 more seconds.
  • Pour the stock to avoid the garlic from getting burnt. Add the sweet potatoes.
  • Over medium high heat, bring to a boil then lower the heat and simmer the soup covered until the sweet potatoes are fork tender (mine took 15 minutes but it depends on the size of the sweet potato chunks).
  • Remove from heat, and blend until smooth (you can use an immersion blender, but I prefer a high powered blender and just ladle the soup into the blender jug and blend for 45 seconds).
  • Serve warm with garlic bread.


  1. Buy orange sweet potatoes, with firm, unwrinkled skins. In American grocery stores these are sometimes labeled as yams (even though they aren’t). That’s ok, go with it. Avoid white or purple sweet potatoes for this recipe. Those varieties are more starchy and less sweet and won’t give you the same result. If you’re faced with different varieties of orange sweet potatoes, look for Beauregard, Garnet, and Jewel.
  2. Blending hot soup can be a dangerous game. Ladle the soup into the vitamix and fill the pitcher only half way. Work in batches. Allow steam to escape from the lid vent as you’re blending, and cover the blender top with a towel to avoid splatters.


Calories: 265kcal | Carbohydrates: 55g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1675mg | Potassium: 879mg | Fiber: 8g | Sugar: 14g | Vitamin A: 35762IU | Vitamin C: 9mg | Calcium: 88mg | Iron: 2mg