Easy Roasted Sweet Potato Soup – No Butter, No Cream

Healthy Roasted Sweet Potato Soup

Make a delicious roasted sweet potato soup to warm up in this cooler weather. Roasting veggies add so much more flavor and can be done ahead of time. Sweet potatoes are in plenty this time of the year as well healthy, nutritious and inexpensive. Today, I’m not using any butter or cream because you don’t need it. Use fresh cream or yogurt for an indulgent treat or coconut cream to make it dairy-free or vegan.

Is it cooler where you are already? It’s supposed to be a rainy weekend here for us. The evenings are fairly cooler these days too. The odd feeling in the throat from the change of weather is getting the kids edgy so I started making my spiced ginger tea this week. We love the warmth that drink brings during this cooler weather.

And of course, now it’s that time of the year when soup always is a treat. The kids are already talking about going to our winter default menu of soup, salad, and bread. Works great this time of the year.

One of my favorite things about veggie soup is when I can roast the veggies. The flavor added to the veggies when you caramelize them is different than just chopping them and adding them to the soup. If you have not tried it you must – It does take a little longer to make the soup but the flavor added is huge.

Roast veggies ahead of time.

To make my life a little simpler? I often roast veggies ahead of time. For example, I would roast a batch of sweet potatoes, butternut squash, potatoes, carrots all together on one day and save them in the fridge. Then during the week I just use the veggie I need to make my soup. Sometimes I combine two roasted veggies for one soup and make a different version. That way soup is a 20-minute job in the evening.

Let’s talk ingredients and substitutes (Save/Pin)

• Sweet potatoes – I like using the orange sweet potatoes which gives a pretty color to the soup but the other sweet potatoes no matter what color are just as delicious.
• Onion – I love the sweet red onion adds to soups. Normally I would prefer to roast the onion and garlic as well. But in this case, I try to keep the pretty orange color of the soup.
• Garlic – a little goes a long way so, add small fresh garlic. If you are like me that a few roasted garlic works a treat.
• Nutmeg – freshly grated nutmeg over soups is always a great flavor but feel free to omit it.
• Thyme – add a nice flavor to sweet potato. If you don’t want thyme another great addition would be half a teaspoon of cumin powder.
• Milk – I love adding milk to my soups instead of cream. This one, in particular, is already thick and smooth when blended so the milk adds just the right amount of richness and thickness.
• Cornstarch – the purpose of the cornflour in this recipe is to prevent the milk for curdling when cooking. It’s best to never overheat the soup once milk is added.

Useful Tips and Tools

• You will need a deep saucepan or soup pot to ensure you have enough room for all the veggies as well as space to blend.
• I like using my wooden spoon but a heat resistant spatula works just as well
• A chopping board and kitchen knife for cutting the veggies
  Make sure to like the baking tray with foil before roasting the veggies for easy clean-up.
• Of course,Soup Bowls to serve your delicious soup.

How to Make the BEST Roasted Sweet Potato Soup (Save/Pin)

Roast Sweet Potatoes

• Preheat the oven at 180C / 360 F
• Wash and clean the sweet potatoes
• Cut in half and place on a baking tray cut side up.
• Sprinkle with salt and pepper
• Drizzle some of the olive oil over the potatoes
• Roast for about 30 to 40 minutes.
• When cooked it should be fork-tender.
• Remove from the oven, transfer potatoes to a bowl and cover with cling/plastic wrap or aluminum foil
• After 15 minutes – uncover and the potatoes should be easy to peel.
• Roughly chop the cooked sweet potatoes and set aside.

Make soup

• Have all your ingredients ready – finely chop the onion and mince the garlic.
• In a saucepan – add remaining olive oil
• Saute the chopped onion for a minute on medium-low until translucent but not colored.
• Add the garlic, bay leaves, thyme, and chopped sweet potatoes
• Saute a minute more than add stock
• Cook on medium until it comes to a boil.
• Add the cornstarch to the milk and add it to the soup (cornstarch prevents the milk from curdling)
• Using a hand blender (or blender) blend until smooth.
• Season with salt and pepper.
• Heat thru again on low – then remove from heat
• Serve – garnished with a dab for butter for flavor.

10 Tips for making perfect healthier soups every single time

1. Choose the right vegetables and pair them appropriately. This is important when making combining two or more veggies together.
2. Know the cooking time of these vegetables. Add the longer cooking vegetables to the pot first or some will be mush while the others will be grainy.
3. When possible opt for roasting the vegetables. Roasting veggies caramelizes the sugars and brings out the natural sweetness in the vegetables.
4. If possible make your own homemade stock. This makes a huge difference to homemade soups.
5. If you use ready to use store-bought stock make sure to under season your vegetables as commercial stocks have tons of salt added to it.
6. You don’t always need butter or cream for every soup. Vegetables with high fiber like potato, sweet potato, pumpkin, butternut squash, become very creamy when cooked and pulsed. Which means you can eat them more often if you make them healthier. Right?
7. Often a tab of butter or cream on the top adds that touch of flavor you need in a soup. So add just that 1/2 tsp of butter or 1 tbsp of cream on the top as garnish.
8. Yogurt and milk are a great alternative to full-fat cream. Having said that both milk and yogurt can split when added to soups. So add them warm and at the last minute. Then, turn the heat off. OR
9. A teaspoon of cornstarch in ever cup of milk will prevent the milk from splitting.
10. While yogurt is a great low-fat addition to soups, it can add a bit of tang which may or may not work with all vegetables.

Frequently asked questions

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Easy Roasted Sweet Potato Soup

Author: Veena Azmanov

5 from 17 votes

Print Pin Rate

Prep Time: 10 mins

Cook Time: 50 mins

Total Time: 1 hr

Calories: 120kcal

$10

Adjust Servings Here: 4 servings

Description

Make a delicious roasted sweet potato soup to warm up in this cooler weather. Roasting veggies add so much more flavor and can be done ahead of time. Sweet potatoes are in plenty this time of the year as well healthy, nutritious and inexpensive. Use fresh cream or yogurt for an indulgent treat or coconut cream to make it dairy-free or vegan.

Equipment /Tools

• Cutting boards
• Kitchen Knife
• Soup pot
• Soup Bowls
• Soup ladle

Ingredients

• 3 large (0.86 lb) Sweet Potato
• 3 tbsp (3 tbsp) Olive oil
• 1/2 small (0.34 cups) Onion chopped finely
• 1 small (1 small) Garlic minced
• 2  (2 ) Bay leaves
• 1 tbsp (1 tbsp) Fresh thyme leaves or 1 tsp dried
• 1/4 tsp (0.25 tsp) Freshly grated nutmeg
• 1 ltr (1 ltr) Stock
• 1/2 tsp  (0.5 tsp ) Salt as per taste
• 1/4 tsp  (0.25 tsp ) Pepper as per taste
• 120 ml (0.5 cups) Milk (almond milk works too)
• 1 tsp Cornstarch/cornflour

ADJUST SERVINGS HERE – 4 servings

Instructions

Roast Sweet Potatoes

• Preheat the oven at 180C / 360 F
• Wash and clean the sweet potatoes
• Cut in half and place on a baking tray cut side up.
• Sprinkle with salt and pepper
• Drizzle some of the olive oil over the potatoes
• Roast for about 30 to 40 minutes.
• When cooked it should be fork tender.
• Remove from the oven, transfer potatoes to a bowl and cover with cling/plastic wrap or aluminum foil
• After 15 minutes – uncover and the potatoes should be easy to peel.
• Roughly chop the cooked sweet potatoes and set aside.

Make soup

• Have all your ingredients ready – finely chop the onion and mince the garlic.
• In a saucepan – add remaining olive oil
• Saute the chopped onion for a minute on medium-low until translucent but not colored.
• Add the garlic, bay leaves, thyme, and chopped sweet potatoes
• Saute a minute more than add stock
• Cook on medium until it comes to a boil.
• Add the cornstarch to the milk and add it to the soup (cornstarch prevents the milk from curdling)
• Using a hand blender (or blender) blend until smooth.
• Season with salt and pepper.
• Heat thru again on low – then remove from heat
• Serve – garnished with a dab for butter for flavor (optional) 

Recipe Notes

Featured Recipe Below – Roasted Pumpkin Sweet Potato Soup

Recipe Video

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Nutrition Information

Nutrition Facts

Easy Roasted Sweet Potato Soup

Amount Per Serving

Calories 120 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 7g35%

Cholesterol 41mg14%

Sodium 345mg14%

Potassium 45mg1%

Carbohydrates 2g1%

Fiber 0g0%

Sugar 0g0%

Protein 0g0%

Vitamin A 655IU13%

Vitamin C 3.5mg4%

Calcium 30mg3%

Iron 0.3mg2%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information and metric conversion are calculated automatically. I cannot guarantee its accuracy. If this data is important to you please verify with your trusted nutrition calculator. Thank you

Keywords – autumn, cold, fall, soup, sweet potato

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