As Easy As Apple Pie

Sweet potato soup

Sweet potato soup made with good-for-you ingredients like sweet potatoes, carrots, fresh ginger, and a hint of spice! Top it off with roasted crunchy pepitas, crispy chickpeas, and toasted coconut flakes for a delicious and filling weeknight meal.

Hands holding a bowl of sweet potato soup garnished with roasted chickpeas, toasted coconut flakes, roasted pumpkin seeds, and red pepper flakes.  Top view

The best sweet potato soup recipe!

As soon as the weather cools, soups are on a regular rotation at our house.

I’ve been having a big bowl of this sweet potato and carrot soup every day for lunch with some crusty bread on the side for dipping. It’s ultra-creamy (without adding any heavy cream or milk), comforting, deliciously rich in flavor, filling, and comes together in just under an hour.


To make this quick and easy vegan soup, you will need:

  • Sweet potatoes  peeled and diced into small chunks. If you don’t have sweet potatoes on hand, use butternut squash or pumpkin instead.
  • Carrots – fresh carrots are best for this soup. Chop them into similar sized chunks as the sweet potatoes to ensure they cook at the same time. You don’t have to peel them if you don’t want to.
  • Onion, ginger, garlic – add depth and flavor. Because this soup has so few ingredients, I recommend using fresh ginger. I use a Microplane grater to grate it easily.
  • Vegetable stock – I always use my vegetable stock powder (1 1/2 teaspoon for 1 liter of water), but stock cubes are absolutely fine. If you are okay with it not being vegan, chicken stock works too.
sweet potato soup ingredients


Making this soup from scratch is a very easy process. You’ll only need one pot and a blender (or an immersion blender).

  • Sauté the aromatics. Sauté the onion, garlic, red pepper flakes, and ginger to create the flavor base of this soup.
  • Simmer – Next, add the carrots, sweet potatoes, and vegetable stock and bring to a boil. Cover and simmer until the vegetables are easily pierced with a fork, about 25 minutes.
  • Blend – Once the carrots and sweet potatoes are tender, blend the soup to until smooth and creamy. A high-powered blender will do the best job but you could also use an immersion blender and blend your soup right in the pot!
  • Garnish – Garnish the soup with your favorite toppings, and serve!


Topping ideas: a swirl of coconut cream, toasted pumpkin seeds, a drizzle of tahini, a few spoonfuls of rice, chopped fresh herbs, pomegranate arils, croutons, roasted chickpeas,…all make beautiful and tasty garnishes. If you want a bit more heat in your soup, top it with a good pinch of dried red pepper flakes to spice it up.

Serving Suggestions:  I love serving this soup with a batch of warm cloverleaf dinner rolls but it would be also wonderful with:


Storage: It will keep in the fridge for 4 to 5 days. If it becomes too thick, loosen it with a touch of water when reheating.

Freeze: This carrot sweet potato soup freezes beautifully. Just let the soup cool, pour it into freezer-safe containers leaving an inch or so on top to allow the soup to expand, and freeze for up to 3 months.

More Comforting Soup Recipes:

More Easy Sweet Potato Recipes:

Be sure to bookmark this Sweet Potato Soup for your holiday table. Since it’s dairy-free, gluten-free, and vegan, it’s perfect when you need to accommodate different dietary preferences.

Bowl of sweet potato soup garnished with roasted chickpeas, toasted coconut flakes, roasted pumpkin seeds, red pepper flakes, and cilantro.  Top view
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(5 stars) 7 ratings

Sweet Potato Soup

Sweet Potato Soup. A rich blend of creamy sweet potatoes, carrots, fresh ginger, and a hint of spice! Serve this vegan soup as an easy dinner or lunch, or as part of this year’s Thanksgiving menu.


  • 1 ½ tablespoon olive oil
  • 1 medium yellow or white onion diced
  • 2 garlic cloves minced
  • ½ tablespoon minced fresh ginger
  • ½ teaspoon red pepper flakes
  • 1.2 lb (550 grams) sweet potatoes peeled and diced
  • 0.8 lb (360 grams) carrots peeled and chopped
  • 4 ¼ cups (1 liter) low-sodium vegetable stock plus more if needed
  • salt to taste
  • freshly ground black pepper

Toppings (optional)

  • toasted coconut flakes
  • roasted pumpkin seeds
  • roasted chickpeas
  • dried red pepper flakes
  • cilantro



  • Heat the oil in a large pan over medium heat. Add the onion and sauté for 3-4 minutes, or until softened. Add the garlic, ginger, and red pepper flakes and cook for another 1-2 minutes, or until fragrant.


  • Add the sweet potatoes, carrots, and vegetable stock.
    Turn the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 20 minutes, or until the potatoes and carrots are fork-tender.


  • Remove the pan from the heat and blend the soup until smooth and creamy.
    Taste, and season with salt and black pepper.


  • Ladle the soup into bowls and garnish with the toppings.


  • Nutrition facts are for 1 cup of soup without toppings.
  • Heat – this soup is not super spicy. If you want your soup to have more of a kick, add a generous pinch of dried red pepper flakes as a topping.
  • Blending – a high-powered blender will do the best job. Transfer your soup in batches, and be sure to never fill a blender more than half full with a hot liquid to avoid explosions and burns. You could also use an immersion blender and blend your soup right in the pot!
  • Consistency – we love this soup thick; for a thinner consistency add more stock.
  • Storage – this soup will keep in the fridge for 4/5 days. As the soup sits, it will thicken up so you may need to loosen it with a touch of water when reheating.
  • Freezer-Friendly You can easily freeze this soup. Let it cool then transfer to a suitable container and freeze for up to 3 months. Defrost the soup in the fridge overnight then reheat on the cooker or in the microwave.


Serving: 1 cup, Calories: 196 kcal, Carbohydrates: 37.3 g, Protein: 3.1 g, Fat: 4.4 g, Saturated Fat: 0.6 g, Sodium: 140.3 mg, Fiber: 6.3 g, Sugar: 14.2 g
DID YOU MAKE THIS RECIPE?Leave a comment or share a photo on Instagram with the hashtag #aseasyasapplepie. We’d love to see what you come up with!