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bowl of sweet potato soup
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Sweet potato soup

This is more than a soup recipe, it has tricks to make it creamy without watering it down, and how to intensify the flavor while still being healthy. The peels add depth to flavor as well as 30% more fiber.
Servings: 4 1 cup servings
Calories: 256kcal


  • 3 tablespoon unsalted butter
  • 1 shallot
  • 4 sprigs fresh thyme
  • 4 ½ cups water
  • 2 lbs sweet potatoes reserve peels
  • 1 tablespoon brown sugar
  • ½ teaspoon cider vinegar
  • ½ teaspoon pepper
  • 1 ½ teaspoon salt
  • 1 tablespoon chives optional



  • Sweet potatoes: Peel the potatoes and reserve ¼ of the skins (those will go in the soup). Cut sweet potatoes in half, then slice into ¼ inch half-rounds. 
  • Shallot: thinly slice


  • Melt butter in your favorite soup pan. Add shallots and thyme. Cook for about 5 minutes, until soft. Then add the water and bring to a simmer.


  • Remove the pan from the heat. Add sweet potatoes and reserved peels to the pan. Let stand, uncovered, for 20 minutes. This cooks the sweet potatoes without making them overly starchy.
  • Put the pot back on the stove and add the brown sugar, vinegar, 1.5 teaspoon salt and ½ teaspoon pepper. Bring to a simmer, then reduce the heat to low, cover, and cook until potatoes are very soft. This will take about 10 minutes.
  • Remove the thyme sprigs. Then puree the soup with an immersion blender, or user a regular blender for an ultra-smooth soup. 
  • Add more liquid if needed. Season with salt and pepper if needed. Top with chives (or any other topping), if you are so inclined.


Calories: 256kcal | Carbohydrates: 50g | Protein: 3g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 1013mg | Potassium: 785mg | Fiber: 7g | Sugar: 12g | Vitamin A: 32520IU | Vitamin C: 8mg | Calcium: 83mg | Iron: 1.6mg