Soul-warming sweet potato soup

Sweet Potato Soup

By: Cara Rosenbloom, R.D.

A bowl of hot soup on a cold winter’s day is the perfect way to warm up. This quick-to-prepare sweet potato soup is creamy and rich, chock-full of vitamin A, and surprisingly low in calories. That’s because a creamy soup doesn’t actually need any cream to be velvety-smooth. It just requires a blender! You can enjoy it as a weeknight soup with your family, but it’s also elegant enough to serve to company.

Sweet potato soup with pumpkin seeds and croutons

1 tbsp olive oil

1 shallot, chopped

1 clove garlic, minced

2 tsp fresh ginger, minced

2 medium sweet potatoes, cubed

4 cups no-added-salt vegetable stock or water

1/8 tsp ground nutmeg

½ tsp cinnamon

¼ tsp salt

1/8 tsp pepper


2 slices artisan whole grain bread (preferably a day or two old)

1 tbsp olive oil

½ tsp garlic powder

2 tbsp raw pumpkin seeds

½ tsp garam masala (spice blend)


To make the soup:

  1. In large saucepan, heat oil over medium heat; add shallot, garlic and ginger, stirring occasionally, for about 5 minutes or until softened.
  2. Add sweet potatoes; stir until coated. Add stock and bring to boil; reduce heat, add spices, cover and simmer for 20 minutes or until sweet potatoes are tender.
  3. Puree soup in blender, or puree in pot with an immersion blender.

To make croutons:

  1. Preheat oven to 350°F.
  2. Cut bread into medium bite-sized cubes. Add cubes to a medium bowl and toss with olive oil, garlic, pumpkin seeds and garam masala.
  3. Spread mixture on a parchment-lined baking sheet and bake for 10 minutes or until crisp. Turn halfway to ensure even baking.

Serve soup in bowls topped with croutons and pumpkin seeds. Optional: stir tablespoon of Greek yogurt into each bowl.

Note: garam masala is a spice blend that you can buy ready-made at most grocery stores. It contains nutmeg, cloves, cinnamon, cumin and cardamom.

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