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4.9 from 87 votes

Autumn Sweet Potato Soup

Warm and creamy autumn soup can be made vegan and gluten free. Yams, zucchini, tomatoes, spices, peanut butter. Vegan, gluten free, contains nuts.

Prep Time
5 mins
Cook Time
5 mins
Total Time
1 hr
Servings: 8 servings
Calories: 239 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion, peeled and diced
  • 2 cloves garlic, crushed
  • 2 1/2 pounds orange sweet potatoes (yams), peeled and cubed
  • 1 pound zucchini, sliced
  • 2 quarts yellow vegetable stock (you can substitute chicken stock if not vegan/vegetarian)
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon cumin
  • 1/2 teaspoon ground ginger
  • Pinch cayenne pepper (or more to taste)
  • 3 medium tomatoes, peeled and diced (or one 14 oz. can diced tomatoes)
  • 1/3 cup creamy peanut butter, or more to taste
  • Salt and pepper, to taste
  • Chopped roasted peanuts or fresh thyme leaves for garnish (optional)

Instructions

    Cup of Yum
  1. Heat olive oil over medium till hot (not smoking). Sauté onion in the oil until it begins to soften and turn golden, about 10 minutes. Add garlic and continue to sauté for 3 minutes more.
  2. Add sweet potatoes, zucchini, vegetable stock, thyme leaves, cumin, ginger, and cayenne to the pot. I like to use ¼ tsp of cayenne, which gives a nice spicy kick to the soup. If you’re sensitive to spice, start with 1/8 tsp. Bring mixture to a boil, then reduce to a light simmer for 20 minutes.
  3. Add diced tomatoes to the pot (learn how to peel tomatoes here). Simmer for 5-10 minutes more until all the vegetables are tender.
  4. Stir 1/3 cup peanut butter into the broth until it dissolves. Remove from heat. Season with salt and pepper to taste. Add more cayenne for heat, if desired. Add additional peanut butter to taste. Some like it with just a hint of peanut flavor. I typically use a few more tablespoons (around 1/2 cup total) because I love peanut butter. Adjust until the flavor is to your liking.
  5. Soup may be served as-is (chunky with texture), or you can puree the soup with an immersion blender until smooth. Serve garnished with chopped roasted peanuts or fresh thyme leaves.

Notes

  • Allergy Note- Important! If you are serving this to guests you don't know very well, make sure you let them know that the broth contains peanuts, just in case anybody is allergic. Peanut allergies can be deadly. Also, if you're preparing the soup gluten free, make sure your broth and peanut butter are certified gluten free.
  • Allergy Note- Important
  • Originally when I posted this recipe it called for 1/2 cup peanut butter, which I love. Some readers felt it was too dominant, so I've cut back to 1/3 cup in the recipe. You can add more depending on your individual taste. I still like it the original way, using a full 1/2 cup.
  • Reheating Note: If you end up keeping some leftover Autumn Sweet Potato Soup in the refrigerator, add a little broth or water when you reheat. It becomes quite thick when chilled, and adding some liquid will help the soup to reheat smoothly.
  • Reheating Note

Nutrition Information

Calories 239kcal (12%) Carbohydrates 39g (13%) Protein 6g (12%) Fat 8g (12%) Saturated Fat 1g (5%) Sodium 1082mg (45%) Potassium 835mg (24%) Fiber 6g (24%) Sugar 12g (24%) Vitamin A 21153IU (423%) Vitamin C 23mg (26%) Calcium 71mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 239

% Daily Value*

Calories 239kcal 12%
Carbohydrates 39g 13%
Protein 6g 12%
Fat 8g 12%
Saturated Fat 1g 5%
Sodium 1082mg 45%
Potassium 835mg 18%
Fiber 6g 24%
Sugar 12g 24%
Vitamin A 21153IU 423%
Vitamin C 23mg 26%
Calcium 71mg 7%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.