Sweet Potato Soup

Ingredients

• 15 ml (1 tbsp)vegetable oil
• 1white onion, finely diced
• 4 clovesgarlic, finely diced
• 1 kgsweet potatoes, peeled and chopped into chunks
• 2vegetable stock cubes
• 1.5 litreswater
• 5–10 ml (1–2 tsp)salt, to taste
• 30 mldouble cream or dairy-free cream

Instructions

1. 1

   Warm the oil

   Heat the vegetable oil in a large pan over a medium heat.

2. 2

   Soften the aromatics

   Add the diced onion and garlic and cook for around 5 minutes, until soft.

3. 3

   Add the stock

   Add the water, sweet potato and vegetable stock cubes, then bring the mixture to the boil.

4. 4

   Boil until tender

   Boil for 15–20 minutes, until the sweet potatoes are soft.

5. 5

   Blend the soup

   Take the pan off the heat and purée the mixture with a stick blender.

6. 6

   Finish and season

   Stir in the double cream and salt. Add more water at this stage if you would like a thinner soup.

7. 7

   Serve or store

   Serve straight away, or let the soup cool completely and store it in an airtight container in the fridge for 2–3 days or in the freezer for up to 3 months.

What is sweet potato soup?

Sweet potato soup is a blended soup built around sweet potatoes cooked in stock until tender. This version uses onion and garlic for savoury depth, with a small amount of cream stirred in at the end.

Its simple method suits a weeknight meal: soften the aromatics, simmer the vegetables, then blend until smooth. The result is creamy in texture without needing cream to be the main ingredient.

Nutrition and macros by portion

The nutrition label shows one serving as written: 263 calories, 5g protein, 54g carbs, 3g fat.

The sweet potatoes provide most of the carbohydrates, while the oil and double cream contribute most of the fat; the stock and vegetables provide a little protein. Serve a bowl with a source of protein, such as beans on the side, and bread if you want a more substantial plate.

The ingredients that shape the soup

Sweet potatoes: peeling and chopping them into chunks helps them cook through evenly. Their soft texture is what gives the blended soup its body.

Onion and garlic: cooking these gently in oil softens their flavour before the water and stock go in. Keep the heat moderate so they soften without catching.

Stock and cream: the stock cubes season the cooking liquid, while the double cream adds a little richness at the end. A dairy-free cream can be used as the recipe suggests.

Getting the texture right

Tenderness: check a sweet potato piece with a fork after 15 minutes of boiling. If it is still firm in the middle, continue cooking until it is soft enough to blend smoothly.

Blending: take the pan off the heat before using a stick blender, as directed. Move the blender through the mixture until no large pieces remain.

Thickness: the soup can be loosened with more water after blending. Add it gradually and stir until the consistency suits you.

Seasoning and timing

Salt: stock cubes already contribute seasoning, so add the salt to taste after blending rather than automatically using the full amount. Stir well and taste before adding more.

Timing: the recipe allows 15–20 minutes of boiling, but the pieces' size affects how quickly they soften. Start checking towards the lower end of that range.

What to serve with it

Bread: serve with crusty bread or toast for dipping, especially if you want a more filling meal.

Toppings: a little extra cream or a pinch of seasoning can be added at the table. Keep toppings modest if you want the soup's sweet potato and garlic flavours to stay central.

Making it ahead

Cooling: if you are not serving it immediately, let the soup cool fully before transferring it to an airtight container. Refrigerate it for 2–3 days or freeze it for up to 3 months.

Reheating: warm a portion gently in a pan, stirring as it heats. If it has thickened, add a little water and stir to bring it back to the consistency you like.

Recipe notes & tips

• Cut the sweet potatoes into similarly sized chunks so they soften at a similar pace.
• Keep the onion and garlic moving in the pan if they start to brown before softening.
• Check the sweet potatoes with a fork before blending; they should be soft throughout.
• Take the pan off the heat before puréeing, as specified in the method.
• Add extra water a little at a time so the soup does not become thinner than you want.
• Taste before adding all the salt because the stock cubes also season the soup.

Variations

• Dairy-free finish: use a dairy-free cream instead of double cream, as suggested in the ingredients.
• Thinner soup: stir in extra water after blending until it reaches your preferred consistency.
• More garlic: increase the garlic slightly if you prefer a stronger savoury flavour.
• Chunkier texture: blend briefly and leave a few small pieces of sweet potato in the soup.
• Extra topping: finish each bowl with a small swirl of cream for a richer serving.

Common mistakes to avoid

• Uneven chunks: pieces of very different sizes cook at different rates; chop them to a similar size.
• Over-browning the onion: high heat can colour it before it softens; keep the pan over medium heat.
• Blending too soon: firm sweet potato pieces can leave a lumpy texture; boil until they are soft.
• Adding too much water: the soup can become thinner than intended; pour in extra water gradually.
• Over-seasoning: stock cubes are already savoury; add salt to taste after blending.

How to store

Cool the soup completely, then store it in an airtight container in the fridge for 2–3 days or freeze it for up to 3 months. Reheat gently in a pan, stirring; add a little water if it has thickened.

Frequently asked questions