This vegan sweet potato soup is really tasty and simple, and is jam-packed with nutrients. Starting with a base of sweet potato and onion, you can really boost the nutritional value of this healthy vegan recipe by adding zucchini, kale and fresh ginger.
For those of you wondering how to get more healthy greens like kale for picky palates, this pureed soup is the perfect way to do that. Indian spices really pop with sweet potatoes for one of the best vegan recipes for a delicious and comforting fall meal.
Prep time: 10 minutes
Cooking Time: 20 minutes
Time from start to eating: 30 minutes
Makes 4 bowls of soup
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Hey guys! This is Heather from HealthyVeganRecipes.net. Today were gonna make a super simple, super healthy and super delicious soup based on sweet potato.
Sweet potato is one of my favourite foods and it’s actually quite a comfort food for me, I was talking on my blog last time about comfort foods.
But the good thing about sweet potatoes is that they are really really healthy or you. So making a very simple soup involving sweet potato, it’s gonna be fun and nutritious.
So for those of you who what skip ahead to the recipe you can get that over at HealthyVeganRecipes.net, but for those of you who want to have some fun, today I’m ready to have some fun in the kitchen.
I don’t know why but I’m in a really great mood today. It could be the sweet potato, it could be that I have my really big knife out; it could be that I just finished my workout for the day.
Whatever it is, I don’t know. But when you’re in the good mood it’s a good time to cook because you get more into the creative flow of what you’re doing and things just wind up tasting better.
I don’t know, I should also mention that if you guys want a little bit of an exercise plan, I put together one in the series of 5 free videos that you can get if you head over to, are you ready for it? healthyeatingstartshere.com/awesome, because it’s awesome and those are all free but you’ll have to sign up by email to get them.
And you will see me doing a little work out which was pretty fun to film! Get outside!
Anyway, I think it’s time to start cooking, and one of the very important thing I want to mention before I get started, sometimes it’s fun to have a kitchen glass. Phil’s Mom and I when we make a special meal we always get a kitchen glass going and it’s usually wine but I got water today. Very important to hydrate and it’s just more fun when you drink out of wine glass.
Ok. So, sweet potato, what you gonna do? Cut the ends of the side and then peel them, and then you’re gonna dice it, put it in a pot, put some water, get it boiling. Sounds fun right? Yeah!
Cutting sweet potato can be really not much fun unless you have a big, sharp knife and then it’s easy. I’m also gonna throw some onion in there, and I just wanted to show you guys as I was chopping this onion out I got it at the farmer’s market and it is so fresh and juicy that it’s milking.
I don’t know if you can see how white that is but it’s awesome and look how gorgeous this red onion is. Beautiful! Beautiful but got me crying a little bit.
So I’ve got water in the pot, I’m gonna add some salt which I used Herbamare, it is a sea salt that’s been mixed with some dry herbs, dry vegetables and kelp powder so really awesome for cutting down salt intake and also boosting the flavour of your dishes.
Alright, get that up to a boil, a low boil and once those are soft or actually just before they soften, I’m gonna throw a zucchini just to soften up a little bit so I don’t know maybe 15 minutes all through the sky in. And last thing I’m gonna add is some kale but I’m actually gonna not cook this kale.
Alright, so the sweet potato is very soft, the zucchini is just getting a little bit soft. I’m gonna leave it like that because I don’t wanna cook it too much. I’d rather leave that a little bit fresh for texture and nutrients some why not but if you want to cook it more, make your soup smoother because we’re gonna puree this. You can-you can cook this zucchini longer.
But for me, I am now ready to pop this over to my food processor. Alright, so I’m gonna scoop these over to the food processor and you want to not get the liquid yet.
Because when you do this in the food processor you want just the vegetables first and I will add the water that I cook it in to make it more soup like, fen it out if you will. And the nutrients from the sweet potatoes, they will be some in the water so I don’t want to throw this water out, used it!
I so rarely got an opportunity to use this ladle so I’m kind of excited. Check out how pretty it is.
Ok. Get the top on. It’s very important, otherwise the food will fly! Turn it on! Can’t wait! This is looking good and more importantly, smells amazing. Love the smell of sweet potato.
Oki dokie! So I’ve mention that I was going to put in this kale raw and it’s looking a little bit limp because it’s been sitting in my fridge for a couple of days. It’s the downside of not being able to go to the farmer’s market every day.
A good portion of my meal tonight comes from the farmer’s market the onion was, the kelp, the zucchini was, only thing that isn’t is the sweet potato and the seasonings that I put in there. Ok.
So kelp in there and the kelp by the way is the reason that I’m actually using my food processor to blend this, normally I would use my hand blender because it’s just so quick and easy but with kale a little bit tougher. I want to make sure it’s really get blended up in here.
And by the way you can leave out the zucchini; you can leave out the kale if you want to. And you can just make this a sweet potato soup but I like to incorporate whenever I can some green vegetables in here to lighten it up and to get more nutrients into my diet.
Ok! Next, seasonings! This little chunk of ginger that I have, I’m gonna grade it with my ginger grader and then squeeze the juice out, this ginger grader is one of my favourite gadgets so it has teeth to grade up the ginger and then it doesn’t fall through the other side so you can collect the pulp and then when you squeeze it, check that out.
Now you can do this in a regular grader, just won’t get as much juice. Go to a kitchen shop and pick up one of these, they’re really really cheap I think mine was five bucks.
And if you don’t want to use fresh ginger although I highly recommend it because it’s very very healthy for you, it has anti inflammatory properties so for people with arthritis, heart disease its good stuff. It also helps if you have sore throats or colds.
But if you don’t want to go through with using fresh you can definitely just use ground ginger and if you like it can be part of an Indian spice mix or curry powder which is I’m gonna put in here, so I’m gonna use about that much. This is a mix of cumin, coriander, cardamom, whole bunch of fun spices I’ll put a link to that in the recipe.
And the last thing I’m gonna pop in for flavour is a little bit of sesame oil. Yummy yummy stuff that really adds to the Indian flavour!
It’s pretty awesome while this is blending there are steam coming up on top I guess sweet potatoes are hot. Ok! Time to taste this and see if I need to add a little of anything else, No! That’s really good! I mean the only thing I need to add here is a little bit water because it’s a little, a little thick.
I like a thick creamy soup but not quite that thick. So, I’ll give that one last process and then served it up and I’m gonna sprinkle some pumpkin seeds of top.
So that’s it for today, I hope you enjoyed that recipe. Be sure to leave me a comment and let me know what you think of it. You can find the full recipe and direction over my website at HealthyVeganRecipes.net. Thanks guys! I’ll see you next time.