Vegan Sweet Potato Soup Recipe
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4.9
27 reviews
Excellent
Vegan Sweet Potato Soup Recipe
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This light and creamy vegan sweet potato soup is also gluten-free, dairy-free, low-fat, and low-calorie. Topped off with spicy chickpea croutons, it is ready in just 30 minutes.
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Ingredients
For the Chickpea Croutons (Optional)
- 2 cans (15.5 ounces) of cooked garbanzo beans (aka chickpeas) - drained and rinsed
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
For The Sweet Potato Soup:
- 1 tablespoon vegetable oil
- 1/2 teaspoon ground coriander
- 1 teaspoon ground cumin
- 2 medium-sized onions chopped
- 2 cloves garlic minced
- 1 teaspoon grated ginger from 1 inch fresh ginger
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 2 medium-sized sweet potatoes peeled and cut into small cubes (appr. 5-6 cups)
- 2 carrots peeled and sliced (appr. 1 cup)
- 6 cups vegetable stock
- 1/4 cup fresh cilantro or parsley for garnish chopped
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Instructions
Start with roasting the chickpea croutons:
- Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Set aside.
- Lay two layers of paper towels on a kitchen counter. Spread the rinsed garbanzo beans (chickpeas) to dry. With the help of another piece of paper towel, dry the beans as much as possible. Once dried, transfer them to a mixing bowl.
- Mix the oil, spices, and hot sauce (if using) in a small bowl. Drizzle it over the chickpeas, making sure that they are coated with the oil and spice mixture.
- Spread the chickpeas on the baking sheet and bake for 20-25 minutes, until crisp and golden, tossing a couple of times during the baking to ensure even cooking.
- Take them out of the oven and set aside to cool.
To make the soup:
- Heat the oil in a Dutch oven (or any other heavy bottom pan) in medium heat. Add in the ground cumin and coriander. Add the onion. Cook, stirring occasionally, over medium heat, until translucent, 7-8 minutes.
- Stir in the garlic and ginger, salt and pepper, and sautee, stirring constantly, for 45 seconds.
- Stir in the sweet potatoes and carrot and mix until coated with the spices and onions, 1-2 minutes.
- Pour in the vegetable stock and bring it to a boil. Once boiled, turn down the heat to low and let it simmer for 20 minutes or until sweet potatoes are soft.
- Puree the soup in a blender or a food processor in batches. Return it back to the pot and heat until warm.
- If you feel that it is too thick, you can add in a little bit of water and bring it to a boil.
- When ready to serve, garnish the soup with a handful of chickpea croutons and fresh herbs.
Notes
- This is an optional step but when I make creamy vegetable soups like this one I usually finish it off with a tablespoon of apple cider vinegar. I think the addition of vinegar help with brightening up flavors and gives it a subtle and unexpected kick.
- If you want to make this sweet potato soup even more creamy add in a cup of coconut milk or heavy cream (for a non-vegan option) at the end. Bring it to one last boil before serving.
- To Store Leftovers: This low-calorie sweet potato soup will keep stored in an airtight container in the fridge for 3-4 days.
- To freeze & thaw: If you want to freeze this simple vegan sweet potato soup, make sure that it is completely cooled. Then transfer to 2-3 plastic freezer storage bags, ensuring there is a few inches at the top to release air and seal. Seal tight, label, date and place flat on a shelf in your freezer and freeze for up to 1 month. When ready to reheat, remove from the freezer 1 day beforehand and defrost in your refrigerator. Pour back into the saucepot, bring to boil over medium heat and reduce to low.
- Chickpea croutons are an optional step. This sweet potato soup recipe can be served without them.
Nutrition Information
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Calories
217kcal
(11%)
Carbohydrates
25g
(8%)
Protein
13g
(26%)
Fat
8g
(12%)
Saturated Fat
3g
(15%)
Cholesterol
20mg
(7%)
Sodium
1721mg
(72%)
Potassium
494mg
(14%)
Fiber
4g
(16%)
Sugar
8g
(16%)
Vitamin A
14828IU
(297%)
Vitamin C
9mg
(10%)
Calcium
56mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 217 kcal
% Daily Value*
| Calories | 217kcal | 11% |
| Carbohydrates | 25g | 8% |
| Protein | 13g | 26% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 20mg | 7% |
| Sodium | 1721mg | 72% |
| Potassium | 494mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 14828IU | 297% |
| Vitamin C | 9mg | 10% |
| Calcium | 56mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
27 reviews
Excellent
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