Clean Eating Curried Sweet Potato Soup Recipe (2024)

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This all-natural, Curried Sweet Potato Soup is sure to warm your tummy and nourish your soul!

This lightly spiced, curried sweet potato soup recipe is low in fat, healthy, and delicious. It makes a yummy lunch or dinner served with crackers or breadsticks.

This soup may very well be one of my new favorite comfort foods too! It’s thick, a tad creamy, bursting with curry spice, and oh so warm and cozy in the tummy. I served this with some English Muffins, and for the 15 minutes it took me to eat a bowl of this deliciousness, I was in sheer, elemental heaven.

Are Sweet Potatoes Fattening?

No! In fact, they are considered to be the healthy alternative to regular potatoes. They are extremely low in fat and have tons of good-for-you nutrients.

That being said, what you do with sweet potatoes will determine how healthy your final dish is. And this recipe balances health, flavor, and texture really well.

Is Eating Sweet Potatoes Daily Healthy?

You may be surprised to hear that a sweet potato a day can help keep the doctor away! (As can most fresh produce if eaten on the regular.)

Benefits Of Curry

While I’m definitely not a nutritionist, (so please don’t take this as medical advice. It’s not.) I have read over the years about the health benefits of curry. Curry has been said to help with:

• Inflammation
• Cancer
• Alzheimer’s
• Poor digestion
• Bone growth

I’m sure much of this is due to the turmeric content, but the other spices in curry can be just as beneficial. So do your own research on this, but that list sounds good enough for me to happily enjoy curry in as many dishes as I can put it in. I love curry!
(source)

How To Cook Sweet Potatoes

When it comes to cooking sweet potatoes, you have several options.

Boiling Sweet Potatoes

To boil sweet potatoes, you’ll need a large soup or stockpot (for multiple sweet potatoes). Fill the pot with water and bring to a boil. Clean the sweet potatoes. No need to peel them now. They boil better with their skins on.

How Long Does It Take To Boil Sweet Potatoes?

Depending on their size, it will take 30-50 minutes to boil them. For this reason, it’s best to use sweet potatoes that are approximately the same size so they all finish cooking at the same time.

Baking Sweet Potatoes

Line a baking pan with aluminum foil or parchment paper. After cleaning your potatoes, poke the potatoes with a fork or knife and place them on the lined baking pan. You can spritz them with oil if you wish, but it’s not necessary. You can also wrap them individually in foil to avoid messes. That’s totally a choice of convenience.

These times are for a medium sweet potato. For small potatoes, reduce the time by 15 minutes, for large potatoes, increase the time by 15 minutes.

• 425 F – Bake for 40-60 minutes
• 400 F – Bake for 50-70 minutes
• 375 F – Bake for 60-80 minutes
• 350 F – Bake for 70-90 minutes
• 325 F – Bake for 90-100 minutes

Roasting Sweet Potatoes

If you want to roast your sweet potatoes, you’ll want to peel them and cut them into chunks first. Generally, most recipes will call for 1-inch chunks. Roasting is also usually done at higher temperatures. Once your potatoes are cut, you will want to, at minimum, spray them with a bit of oil. You can also add any spices you want to add at this point. Then roast them in a preheated oven.

• 450 F – Roast for 35-45 minutes
• 400 F – Roast for 40-50 minutes

Air Frying Sweet Potatoes

Whole sweet potatoes – Medium potatoes will roast at 390 F for about 40-45 minutes.

Chunks – If your sweet potatoes are cut (fries or chunks), air fry at 400 F for 14-16 minutes, making sure to toss them in the basket once or twice during the cooking process.

Instant Pot Sweet Potatoes

To cook whole sweet potatoes in an Instant Pot, you’ll need to add 1 cup of water to the insert and place a trivet in the bottom. Clean your potatoes and set them on the trivet. Secure the lid and vent and set it to high pressure for the following times:

• Small sweet potatoes – 15 minutes
• Medium sweet potatoes – 30 minutes
• Large sweet potatoes – 60 minutes

How Do You Know When Sweet Potatoes Are Done?

No matter how you cook them, and regardless of whether you peel them or chop them, sweet potatoes are done when you can easily stick a knife through them without resistance. Think of cutting through a regular baked potato. The consistency will be very similar. If you can easily get a knife all the way through, they are cooked!

Recipe Variations And Additions

If you want to play around a bit with the flavors, here are some ideas. Try adding:

• Chickpeas
• Garlic powder
• Ground cumin
• Cream instead of coconut milk
• Cilantro – Dried cilantro for cooking or fresh cilantro for garnish
• A squeeze of fresh lime juice
• Cayenne pepper
• Red curry paste

Ingredient Checklist

3lbs.sweet potatoes– cooked and peeled.

4cupschicken broth– low sodium is best – no sugar added.

15oz.can light coconut milk – Feel free to use full-fat if you don’t mind the extra calories.

1tsp.ground nutmeg

1tsp.ground ginger

1tsp.onion powder – or onion granules.

1tbsp.curry powder

½tsp.sea salt – I used pink Himalayan salt, but use whatever salt you normally cook with.

½tsp.ground black pepper– optional but tasty.

How To Make Curried Sweet Potato Soup

Cook the sweet potatoes and remove the skins.

Place all ingredients into a large pot and bring to a strong simmer, up to a medium boil over medium heat.

Using an immersion blender, blend the soup until you have a smooth puree, directly in the soup pot you just cooked it in. If you don’t have a hand blender, you’ll have to transfer the contents to a regular blender in batches. Be careful, it’s hot!

Serve while hot.

Storing Leftovers

Because this is made with chicken broth, it will last only 3 days in the fridge. If you use vegetable broth instead, this can last up to 4 or 5 days in the fridge.

Does Sweet Potato Soup Freeze Well?

It freezes VERY well! If you pack this properly, it will last in the freezer for up to 6 months.

Recipe Supplies

See Also

Fermented Soda Recipe: Blueberry Soda

More Healthy Soup Recipes

• Roasted Vegetable Soup
• Tomato Soup
• View All Soup and Stew recipes here

Curried Sweet Potato Soup Recipe Card + Video

Recipe from the Gracious Pantry® archives, originally posted on 10/20/11.