How about a rich and filling vegan sweet potato soup? It is a veggie-loaded soup with bell peppers, carrots, spinach and more… Adding quinoa or millet will make it a complete meal for either lunch or dinner. Smoky but not overly so, a little sweet but still savory, and super-satiating.
We love all kinds of soups and we are adding more and more soup recipes like our daughter’s favorite Vegan Spinach Soup or my husband’s favorite Vegan Cabbage Soup with Sausages or one of my favorite Simple Creamy Pumpkin Soup. Every veggie can be turned into a delicious soup, so stay tuned for even more recipes.
⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list.
Ingredients vegan sweet potato soup
It is a delicious veggie-packed soup that makes quinoa or millet even richer and more filling. Then, this combination of spices will turn it into a smoky, garlicky thick soup. So what do you need then?
- onion,
- garlic,
- sweet potatoes,
- carrots,
- bell pepper,
- spinach,
- quinoa or millet,
- spices (nutritional yeast, smoked paprika, garlic powder, cumin, and salt), and
- veggie broth
How to make sweet potato soup vegan?
My husband cooked this sweet potato soup in a cast-iron Dutch oven. Don’t worry if you don’t have one, this recipe is absolutely perfect in a stockpot too.
Preparing the veggies
Peel and chop onion and garlic. Wash, peel and cut sweet potatoes and carrots in small cubes. Wash, peel and shred carrots. We are using frozen spinach, you can thaw them in advance (although it is not needed if you’re short in time, just broke them into pieces).
Making sweet potato soup
Heat the sunflower oil over medium heat. Add the red onion and bell pepper and cook until soft. Adjust the heat to medium-low and add the sweet potatoes, carrots, garlic, nutritional yeast, smoked paprika, garlic powder, and cumin. Cook for 5 more minutes, adding water if necessary to prevent sticking.
Stir in the vegetable broth, water, and quinoa or millet, cover, and bring to a boil over medium-high heat. Turn it to simmering and cook for 20 minutes until the quinoa is tender. Puree half of the soup mixture using an immersion blender and add it back to the pot. Add the spinach and salt to taste. It is ready now! Best served after it cooled a bit.
Top tips to make perfect sweet potato soup
- Choose your favorite grain – We liked it with both quinoa and millet, but I bet it is tasty and filling with other grains as well like bulgur or pearl barley (especially if you don’t need to eat gluten-free).
- Chop vegetables evenly – Not only it looks better, but all pieces will be cooked at the same time. So there is no mix and match of mushy and hard veggies.
- Cut veggies small and thin – The smaller you cut the veggies, the shorter will be the cooking time.
Stockpot vs Dutch Oven
The Dutch oven is made of thick cast iron so it distributes and keeps the heat more evenly. And due to its enamel coating, it is more unlikely that anything is sticking to the bottom or burning down. While the stockpot is usually made of stainless steel or aluminium thus it is thinner. Therefore, you need to watch the heat more carefully to prevent burning if you boil all the liquid out of the pot.
Two things to pay attention to if you are making this sauce in a stockpot is
- do not let the liquid/oil evaporate and
- stir more frequently.
What to serve with vegan sweet potato soup?
We tried it with so many different garnishes like
- breadsticks (I like these Schar gluten-free breadsticks)
- slices of toasted bread
- seeds, chopped nuts or trail mix
- Vegan Bacon Bits
- canned legumes (any beans or lentils) for added protein if need-be
What is your favorite sweet potato soup garnish?
What kind of sweet potato soup is it?
Well, I was asked to review this cookbook. It is such an exciting thing to do. I am excited as I get to try new recipes, and I also feel the excitement of the author as their new “baby” reviewed by many bloggers at the same time. But the most exciting thing is that I get to share with you one recipe from the book. And I chose this delicious SMOKY SWEET POTATO SOUP recipe.
But which cookbook is it, you ask?
⇒ More cookbooks we recommend incl. some FREE e-books you can download right now!
Plant-based Meal Prep Cookbook by Jackie Sobon
Used with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. © 2020
Jackie is the recipe developer and photographer behind Vegan Yack Attack. She is a seriously talented vegan food blogger who has been blogging since 2011. Jackie has so many delicious recipes paired with gorgeous and mouth-watering photos. She is loved by both the vegan and the food blogger community for her sincere voice and creative recipes. Jackie has recipes for almost everything from decadent desserts to healthy dinner meals and raw vegan dishes.
I read the following in an interview with her:
For me, food should be a fun experience where you can be as imaginative and creative as you want. Of course we all need to eat to survive, but hell, cooking shouldn’t be intimidating or tortuous!
You can see this philosophy in all of her recipes on her blog and in the cookbooks.
⇒ Buy Plant-based Meal Prep Cookbook on Amazon now, and start eating the rainbow!
What can you find in the cookbook?
After Vegan Bowl Attack and Vegan Yack Attack On The Go, the Plant-based Meal Prep is Jackie’s third cookbook. It is almost 90 pages long and offers 5 different weekly menus with a shopping list both for beginner cook level and for experienced cook level. She starts by giving you tips on how to start meal prepping like what do you need to stock up on or what equipment would you need.
Each menu contains breakfast, lunch, dinner and afternoon snack recipes, so you can mix and match to make a full vegan menu for the week. Her weekly menus are titled:
- Weekly Menu for One (beginner level)
- Pudding, Peanut butter, Polenta, Pizza, Oh My! (intermediate level for 2 people)
- High-protein Meals for Two (beginner level for 2 people)
- Meals for a Family (beginner level for 4 people)
- The Expedient Menu (beginner level for 2 people)
- Lighter Fare (beginner level for 2 people)
- Flavors of East Asia and Some (beginner level for 2 people)
- Lunch and Dinner for Two with Kids Option (beginner level for 2-4 people)
⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list.
Some of her recipes from the cookbook we recommend
We list you here some of the recipes from the book we either made and loved or on our list of must-try dishes:
- Lemon Rosemary Chickpea Pasta Casserole – If you also love casseroles and sheet pan meals like us, you know you can never have enough variety. You can make quickly, pop it into the oven and it is ready without much fuss and energy. You can make a larger batch that lasts for days. So ideal for meal prep. You can grab this recipe over at VegNews.
- Southwest Salad with Bell Peppers and Black Beans – If you have a hard time to create interesting salad combinations, this one will not leave you hanging. Like our Quinoa Salad with Berry Candied Nuts, this salad was also an absolute hit the first time we tried it. You can grab the recipe for this protein-packed salad over at Seitan Beats Your Meat.
- Jackfruit Tacos with Black Beans – This is Mexican comfort food at its best. We love our Spicy Vegan Fajitas, but these tacos turned out amazingly delicious. We usually make Vegan Stew with jackfruit, but not anymore…
- Creamy Avocado Tahini Zoodles – The avocado tahini sauce was so creamy, you will totally forget you are not eating regular noodles. It is not a cashew-based sauce like Vegan Alfredo if you need nut-free but just as creamy.
- Mushroom Hand Rolls (Temaki) – These are the next on our list. Julienned cucumber, carrot, daikon radish and shiitake mushroom wrapped in nori sheets. Sounds delicious, just like these Spicy Vegan Samosas in Rice Paper that we shared from another cookbook.
All in all this cookbook is awesome. We recommend it to anyone who would like to start eating plant-based or vegan or just one dish at a time. All the recipes you can choose from are easy to make and fuss-free. So they are quick wins that will encourage you to try more and more!
⇒ Buy Plant-based Meal Prep Cookbook on Amazon now, and start eating the rainbow!
This Smoky Sweet Potato Soup recipe is meat-free, gluten-free, dairy-free and egg-free. It is also suitable for a vegan and vegetarian diet. It can also be WFPB-friendly (whole foods plant-based) if you sautee veggies in water or veggie broth.
⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list.
More soup recipes
You can browse through our Vegan Gluten-free Soup Recipes or check out
- Vegan Cauliflower Soup
- Cream of Spinach Soup
- Watermelon Gazpacho
- Simple Hokkaido Pumpkin Soup
- Vegan Cream of Mushroom Soup
Smoky Sweet Potato Soup
Equipment
Ingredients
- 1 Tbsp Sunflower oil
- 1 ½ cup Red onion (medium) diced
- 1 ¼ cup Bell Pepper diced
- 1 ½ pounds Sweet potatoes unpeeled, diced
- 2 Carrots (large) chopped
- 3 cloves Garlic minced
- 2 Tbsp Nutritional yeast
- 2 tsp Sweet smoked paprika powder
- 1 tsp Garlic powder
- 1 tsp Ground cumin seeds
- 4 cup Vegetable broth
- 2 cup Water
- ⅔ cup Quinoa rinsed
- 1 cup Spinach (frozen) broken up into pieces
- ½ tsp Salt
Toppings and Garnish
- ½ cup Pumpkin seeds pepitas
- ¼ cup Cilantro fresh
- 5 slices Toasted crusty bread optional
Instructions
- In a large pot, heat the sunflower oil over medium heat.
- Add the red onion and bell pepper and cook, stirring frequently, until the onion is softened, about 5 minutes.
- Adjust the heat to medium-low and add the sweet potatoes, carrots, garlic, nutritional yeast, smoked paprika, garlic powder, and cumin.
- Cook for 5 more minutes, adding 1 or 2 tablespoons water if necessary to prevent sticking.
- Stir in the vegetable broth, water, and quinoa, cover, and bring to a boil over medium-high heat.
- Once boiling, adjust the heat so that the soup is simmering, cover, and cook, stirring occasionally, until the quinoa is tender, about 20 minutes longer.
- Puree half of the soup mixture using an immersion blender or by carefully transferring to a blender.
- Add the spinach, stirring to break up any clumps, and add salt to taste.
- Let the soup cool for 20 minutes, then divide it between 5 jars or storage containers.
- Top each serving with the pumpkin seeds and cilantro and store in the refrigerator for up to 7 days. Serve with a slice of bread, if desired.
OMLY
WOW, This is a Really Healthy Soup! Sweet potato is the very healthiest vegetable for Children and it has high protein, the recipe is an easy process of making , Thank you so much for sharing the recipe.
Bobby Fleck
Wow, this is a really hearty soup! I love sweet potatoes and love the color and seed decorations. Your pictures of the soup make it hard to resist. Good job and thanks fr sharing!
Jackie of VYA
The soup and post are amazing! Thank you so much for sharing the recipe with everyone, and with so many helpful tips, too!