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    Home » Recipes » Appetizers

    Spiced Sweet Potato Soup [Oil Free]

    Published: Nov 4, 2020 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    Spiced Sweet Potato Soup PIN with text overlay.
    Spiced Sweet Potato Soup PIN with text overlay.
    Spiced Sweet Potato Soup PIN with text overlay.
    Spiced Sweet Potato Soup PIN with text overlay.
    Spiced Sweet Potato Soup PIN with text overlay.

    Delicious, creamy, and actually SPICY! This spiced sweet potato soup is filling and flavourful, incredibly warming, and perfect for a fall (or any time) dinner.

    three bowls of sweet potato soup with parsley garnish.

    This recipe was originally published in December 2018. It has been updated for content and photos.

    This creamy soup is so incredibly flavourful with a mix of sweet and spicy from naturally sweet, sweet potatoes and spicy jalapeno. Roasting the veggies brings out even more flavour in this spicy sweet potato soup.

    The natural sweetness from the sweet potatoes combine so elegantly with the spicy and savoury seasoning.

    If spicy isn’t quite your thing, you may skip the jalapeno or check out my sweet potato pumpkin soup instead.

    White bowl filled with thick, creamy soup that's twirled in a spiral shape.

    Why you’re going to love this

    • It’s actually SPICY! Not a subtle hint, but a truly warming spicy soup. (Of course reduce if spice is not your thing.)
    • Low in calories and heart healthy. Made using tons of veggies keeps this dish healthy and wholesome, and low in calories and fat. There’s no oil or butter, no heavy cream or milk. The sweet potatoes do a fabulous job of thickening and providing creamy texture, all without dairy.
    • Allergen free! This spicy sweet potato soup is naturally vegan, dairy free, nut free, gluten free, corn free and soy free. Suitable for all kinds of eaters.
    Three bowls of soup with parsley garnish and leaf print dish towel around them.

    How to peel and cut your acorn squash

    It can be a little tricky to peel your acorn squash with all its grooves and nooks. Although you may bake it whole or halved and then scoop out the flesh, that takes a little longer.

    So here’s an easy way to get it peeled and cubed so you can roast the pieces quickly.

    Start by slicing your squash in half, lengthwise. Then scoop out the seeds with a spoon. (photos 1-2)

    Now flip the halves skin side up and slice each wedge, in between the grooves and the peel each slice. (photos 3-4)

    NOTE: This will help make the squash easier to peel, and minimize waste. If you peel it whole, you’ll have a hard time peeling in between the grooves.

    Collage of images showing how to cut an acorn squash.

    Now you’re left with peeled strips, so go ahead and slice each strip into roughly 1 inch chunks. (photos 5-6)

    Collage of images showing squash being cut into strips and cubes.

    How to make it

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Gather your ingredients and peel and chop your squash and sweet potatoes. (See above for tips on peeling and cutting your acorn squash, if needed.) Break your cauliflower into florets and quarter your onion.

    Ingredients needed to make spiced sweet potato soup.

    Arrange the veggies on a baking tray lined with parchment paper. Sprinkle generously with salt and pepper, then roast the veggies for 20-25 minutes until golden brown and fork tender. (photos 1-2)

    NOTE: The larger your pieces, the longer it will take to cook.

    Tray of roasted vegetables.

    Transfer the roasted veggies into a blender, working in batches, as needed. Add the broth and all the seasoning. Blend until smooth and creamy. (photos 3-4)

    NOTE: If you’re working in batches, don’t add all the broth at once, as you’ll need some liquid to puree the next batch.

    Roasted veggies in blender being pureed into soup.

    Serve your spicy sweet potato soup as is, it really doesn’t need any garnishes.

    Three bowls of sweet potato soup with thick swirl pattern inside.

    Or, if preferred, sprinkle with some fresh parsley and a drizzle of cashew milk or cashew cream for extra creaminess.

    Close up of bowl of sweet potato soup with cream and parsley garnish.

    Can I prep in advance?

    To save time on prep, you may prepare the vegetables (peel and cube/cut) up to two days in advance.

    Store the chopped veggies in an airtight container in your refrigerator until you’re ready to bake them.

    How long will it keep?

    Your spiced sweet potato soup will keep refrigerated for up to 4 days. Reheat on stove top.

    Or you may freeze leftovers for up to 3 months in an air tight container. Be sure to let it completely cool before freezing, and leave some room for expansion.

    My soup is too spicy, what can I do?

    If your jalapenos were spicier than expected, you can balance some of the spice by adding a tablespoon of maple syrup, a little almond or other nut butter, or squeeze some fresh lemon juice into your bowl.

    Expert Tips

    • For less spice, remove the seeds from your jalapeno before blending into your soup.
    • Weigh your potatoes and squash for best results. Since potatoes and squash vary greatly in size, weight will give the most accurate consistency.
    • If you have an immersion blender, you may transfer the roasted veggies and remaining ingredients to a pot and puree the soup in one batch.
    • To blend with a stand blender, work in as many batches as needed. (I was able to do mine in two batches.) Just be sure to reserve some broth for each batch, as your blender will need some liquid in order to puree the ingredients.
    • Once each batch is pureed, transfer to a pot or large enough dish to fit all your soup and mix well to evenly distribute the seasoning.
    • To save time on prep, you may purchase pre-cubed squash and sweet potato from your grocery store. Or you may prep ahead by peeling and cutting your vegetables up to 2 days in advance.

    More delicious soup recipes

    • Healthy Broccoli Potato Soup
    • Instant Pot Butternut Squash Soup (Or Stove Top)
    • Thai Peanut Chickpea Soup Instant Pot
    • Carrot Cauliflower Soup with Dill & Sage
    • Instant Pot Vegetable Soup with Quinoa
    • Broccoli Almond Soup

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    bowls of sweet potato soup garnished with fresh parsley.

    Spiced Sweet Potato Soup

    Delicious, creamy, and actually SPICY! This spiced sweet potato soup is filling and flavourful, incredibly warming, and perfect for a fall (or any time) dinner.
    5 from 4 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 25 minutes
    Cook Time: 20 minutes
    Total Time: 45 minutes
    Course: Soup
    Cuisine: American, Canadian
    Servings: 6 Servings
    Calories: 208kcal

    Equipment

    Image of hand blender with attachments on white background.
    Immersion Blender
    Picture of blender on white background.
    Vitamix Blender

    Ingredients

    • 1 yellow onion peeled & quartered
    • 1 jalapeno
    • 2 lbs sweet potatoes peeled & cubed into 1 inch pieces (approx 4 medium potatoes, or 5 cups cubed)
    • 1.5 lb acorn squash peeled & cubed into 1 inch pieces (approx 1 small squash or 3 cups cubed)
    • 4 cups cauliflower florets approx 1 small cauliflower
    • 1 teaspoon garlic powder
    • ½ teaspoon chili powder
    • ¼ teaspoon cinnamon
    • ¼ teaspoon ground ginger
    • 6 cups low sodium vegetable broth
    • salt + pepper to taste

    Optional Garnishes

    • cashew cream
    • chives or parsley
    Prevent your screen from going dark

    Instructions

    • Preheat your oven to 450 degrees F convection bake.
    • Arrange your prepared veggies on a large baking tray lined with parchment paper. Sprinkle generously with salt and pepper. Then bake for 20-25 minutes, until fork tender and golden.
    • Slice the stem off your jalapeno and transfer the cooked veggies to a pot along with the broth and all the seasoning. Puree using an immersion blender. OR, use a stand blender, working in batches to puree your soup.
    • Serve garnished with cashew cream and fresh herbs, if desired.

    Notes

    For less spice, remove the seeds from your jalapeno before blending into your soup.
    Weigh your potatoes and squash for best results. Since potatoes and squash vary greatly in size, weight will give the most accurate consistency.
    If you have an immersion blender, you may transfer the roasted veggies and remaining ingredients to a pot and puree the soup in one batch.
    To blend with a stand blender, work in as many batches as needed. (I was able to do mine in two batches.) Just be sure to reserve some broth for each batch, as your blender will need some liquid in order to puree the soup.
    Once each batch is pureed, transfer to a pot or large enough dish to fit all your soup and mix well to evenly distribute the seasoning.
    To save time on prep, you may purchase pre-cubed squash and sweet potato from your grocery store. Or you may prep ahead by peeling and cutting your vegetables up to 2 days in advance.
    Leftovers keep refrigerated for 3 days or you may freeze for up to 3 months.

    Nutrition

    Calories: 208kcal | Carbohydrates: 49g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Sodium: 344mg | Potassium: 1157mg | Fiber: 9g | Sugar: 10g | Vitamin A: 21958IU | Vitamin C: 52mg | Calcium: 103mg | Iron: 3mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    452 shares

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    1. Robin

      January 08, 2022 at 8:23 am

      5 stars
      This recipe is so easy and delicious! Even my teenage kids loved it.

      Reply
      • Rosa

        January 08, 2022 at 9:42 am

        Yay! Thrilled to hear that Robin, thanks for sharing. 🙂

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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