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Silky Sweet Potato Soup
Sweet Potato Soup is creamy, dreamy, and healthy, thanks to white beans! This soup is made with common plant-based ingredients in a few simple steps. For seamless timing, season and roast the beans while the soup simmers.
Servings: 4 Servings
Equipment
- high-speed blender or immersion blender
Ingredients
Sweet Potato Soup
- 3 tbsp extra virgin olive oil or avocado oil
- 2 cloves garlic minced
- ½ yellow onion diced (about 1/2 cup)
- 2 medium sweet potatoes or about 2 lbs, peeled and cubed
- 2 cups cooked cannellini or navy beans or one 14-oz can, drained and rinsed
- 1 tbsp vegetable bouillon paste
- 3-4 cups water or vegetable broth plus more to thin as needed. Omit vegetable bouillon paste if using vegetable broth
- 1 tsp black pepper
- ½ tsp cayenne pepper
Crispy White Beans (Optional)
- 1 14 oz can cannellini or navy beans drained and rinsed
- 1 tbsp extra Virgin Olive Oil
- 1 tsp chopped fresh rosemary
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp sea salt
- ½ tsp black pepper
Instructions
Sweet Potato Soup
- Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the minced garlic and onion and sauté for 4-5 minutes until the onions turn translucent.
- Add the sweet potatoes, beans, bouillon paste, and water (or use broth and omit bouillon paste). Stir well. Bring the mixture to a boil. Reduce the heat to a simmer over medium-low and cook for 20 minutes or until the potatoes are tender.
- Remove the pot from the heat and stir in the black pepper and cayenne. Let the soup cool for 5-10 minutes. Use an immersion blender to blend until creamy and smooth. Or use a blender: When the soup is cool enough to handle, carefully transfer it to a blender. Remove the lid vent, drape it with a clean dish towel, and blend on medium speed until smooth and creamy.
- Season to taste with salt.
- Serve the soup hot, garnished with crispy white beans if desired.
Crispy White Beans (Optional)
- You can bake or air fry the beans. If using the oven, preheat it to 425°F and line a baking sheet with parchment paper or a silicone baking mat.
- Add the beans and tablespoon of olive oil to a medium-sized mixing bowl. Toss the beans gently to coat in the oil. Sprinkle the beans with the chopped rosemary, garlic powder, smoked paprika, salt, and pepper. Gently toss until combined.
- Spread the beans on the prepared baking sheet and roast for 20 minutes. Or, add them to an air fryer basket and air fry at 375°F for 15 minutes. Stir or shake the beans 1-2 times throughout the cooking time if needed, and cook until crispy.
Video
Notes
Recipe Pro-Tips
- Multitasking the beans and soup. If making the crispy bean topping, season and roast or air fry the beans as the soup simmers for seamless serving.
- Prep the ingredients before you start. The cooking process moves quickly, so have the vegetables chopped, the beans rinsed and drained, and the broth and spices measured before cooking.
- Refrigeration: Leftovers keep covered in an airtight container in the refrigerator for up to 5 days.
- Freezing: Leftover sweet potato vegetable soup can also be frozen for up to 3 months. Cool it to room temperature before transferring it to a freezer-safe container and freezing.
- Reheating: Warm the soup over medium-low heat on the stovetop or in 1-minute bursts in the microwave, stirring occasionally, until hot. It is natural for the soup to thicken during storage; add a splash of broth or water if needed to thin it.
Nutrition
Calories: 300kcal | Carbohydrates: 40g | Protein: 7g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 571mg | Potassium: 445mg | Fiber: 8g | Sugar: 5g | Vitamin A: 16387IU | Vitamin C: 4mg | Calcium: 105mg | Iron: 3mg