Vegan Sweet Potato Cream Soup

❤️ Why you’ll love it

I love how this sweet potato cream soup is both delicious and packed with vegetables. The combination of sweet potatoes, carrots, and bell peppers not only adds a natural sweetness to the soup but also makes it incredibly nutritious and colorful.

Adding quinoa to the soup is a great way to make it more filling and hearty. It is a simple trick that I often use in my recipes to add some extra protein and texture. Plus, nutritional yeast gives the soup a cheesy, nutty flavor without the need for any dairy products.

The best part about this recipe is that it is incredibly easy to make. It is a one-pot recipe that is perfect for a quick weeknight dinner. The use of simple, everyday ingredients, and the fact that the soup can be stored in the refrigerator for up to 7 days, make it a great option for meal prep.

🧾 Key ingredients

This sweet potato cream uses simple, whole ingredients that come together to make a delicious, hearty meal.

Sweet potatoes are the star of this dish. They add a beautiful natural sweetness and a creamy texture when cooked and blended.

Carrots, along with the sweet potatoes, add a touch of natural sweetness that balances the savory flavors of the soup.

Quinoa is used to add a bit of texture and protein to the soup. It is cooked directly in the soup, absorbing all the flavors and adding a slight crunch to each bite.

Nutritional yeast is a key ingredient that adds a depth of flavor, often described as nutty or cheesy. It is a popular ingredient in vegan cooking, and it is a great way to add a savory, umami flavor to the soup.

Pumpkin seeds and fresh cilantro are used as toppings. They add a lovely crunch and a pop of freshness to the soup.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

For this vegan sweet potato cream soup recipe, an immersion blender is crucial. It allows me to puree the soup directly in the pot, saving time and minimizing the mess. Trust me, you don’t want to transfer hot soup back and forth to a blender!

👩‍🍳 Instructions

Preparing the ingredients

Chop and peel the onions, garlic, sweet potatoes, and carrots. Since this recipe uses 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 the vegan sweet potato cream soup

STEP 1
Heat the sunflower oil in a large pot over medium heat. Add the red onion and bell pepper. Cook and stir frequently until the onion is softened. This should take about five minutes.

STEP 2
Adjust the heat to medium-low. Add the sweet potatoes, carrots, garlic, nutritional yeast, smoked paprika, garlic powder, and cumin to the pot. Cook for five more minutes, adding one or two tablespoons of water if necessary to prevent sticking.

STEP 3
Stir in the vegetable broth, water, and quinoa. Cover the pot and bring the mixture to a boil over medium-high heat. Once it is boiling, adjust the heat so that the soup is simmer. Continue to cook, stirring occasionally, until the quinoa is tender. This should take about 20 minutes.

STEP 4
Puree half of the soup mixture using an immersion blender or by carefully transferring it to a blender.

STEP 5
Add the spinach to the soup, stirring to break up any clumps. Add salt to the soup to your desired level of saltiness.

STEP 6
Let the soup cool for 20 minutes. Then, divide it between five jars or storage containers.

STEP 7
Top each serving with the pumpkin seeds and cilantro. Store the soup in the refrigerator for up to seven days.

STEP 8
Serve your vegan sweet potato cream soup with a slice of bread, if desired.

💡 Expert tip

The size at which you chop your vegetables will have a significant impact on your cooking time. By cutting your sweet potatoes and carrots into small, uniform pieces, you ensure that they cook through at the same rate, allowing you to achieve the perfect, creamy consistency for your soup in less time.

🔄 Variations

Try adding some different grains like bulgur or pearl barley. They will bring a unique texture and flavor to the soup, making it more interesting and delicious.

If you are a fan of spicy food, consider adding a dash of cayenne pepper or red pepper flakes. This will give the soup a nice kick without overpower the other flavors.

You can also experiment with different types of beans. Black beans, chickpeas, or navy beans would all be great additions to this soup. They will add protein and fiber, making the soup even more filling and nutritious.

🥣 Serving ideas

This vegan sweet potato cream soup is a versatile and delicious dish that can be enjoyed in many ways. It makes a perfect starter for a variety of main courses.

I love serving it with a side of bread. It goes great with breadsticks, slices of toasted bread, or even a crusty baguette. You can also top it with some croutons for a crunchy texture.

If you prefer a more hearty meal, consider adding some seeds, chopped nuts, or a trail mix on top. This will not only add a nice crunch but also some extra nutrients.

For a more savory option, you can add some vegan bacon bits on top. They will give the soup a smoky flavor that complements the sweetness of the sweet potatoes.

And if you want to make it a complete meal, you can serve it with a variety of canned legumes. Any beans or lentils will go great with this soup. They will add some protein and fiber, making it a filling and nutritious dish.

❄️ Storing tips

This vegan sweet potato cream soup is a perfect make-ahead dish and the flavors even get better the next day, making it a great option for meal prep.

To store, allow the soup to cool completely before transferring it to an airtight container. It will keep well in the refrigerator for up to five days, which means you can enjoy it throughout the week without any loss of flavor or freshness.

If you want to freeze it, be sure to do so in individual portions. This will make it easier to defrost and reheat only what you plan to consume. The soup can be frozen for up to six months, and when you are ready to eat it, simply move it from the freezer to the refrigerator to thaw for about 24 hours.

Reheating it on the stovetop is the best option, as it will help to maintain the creamy texture of the soup.

More vegan soup recipes

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Vegan Sweet Potato Cream Soup

Jackie Sobon

Looking for a wholesome, plant-based soup that is not only creamy but also smoky, rich, and filling? My vegan sweet potato cream soup is veggie-loaded, slightly sweet but savory, and so satisfying.

4.5 from 4 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Soup

Servings 5 servings

Calories 304kcal

Equipment

• Cast-iron Dutch Oven (3-quart / 2.8 liter)
• Stockpot
• Immersion hand blender with 20 fl oz container

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 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

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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.

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Notes

This soup is great for storing in the fridge to eat during the week, and it also freezes well if you want to plan way ahead. If you choose to freeze it, divide it into five freezer-safe storage containers and freeze for up to 6 months.

The recipe was featured in Jackie’s Plant-based Meal Prep Cookbook.

Reprinted with permission from Jackie Sobon and Fair Winds Press, an imprint of Quarto Publishing Group USA Inc. © 2020

Nutrition

Nutrition Facts

Vegan Sweet Potato Cream Soup

Amount Per Serving (1 bowl)

Calories 304 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 1g6%

Sodium 1111mg48%

Potassium 1021mg29%

Carbohydrates 58g19%

Fiber 10g42%

Sugar 12g13%

Protein 9g18%

Vitamin A 29001IU580%

Vitamin C 58mg70%

Calcium 123mg12%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.