This gorgeous-looking, healing, vegan potato soup with sweet potatoes, garlic, turmeric, and black pepper is your ultimate "put your feet up and chill out" kind of dish!
I do love making elaborate meals, but when I am rushed off my feet, a one-pot meal is all I can manage to put on the table. This chock-full-of-flavours, one-tray, teriyaki noodles and this Indian curry pasta are some of my favourite plant-based, one-pot recipes!
This soup is special because it is creamy and delicious and yet only 209 calories, per portion! (see the detailed break-up of nutrition values below). On a cold day, sipping on this healing soup feels like a warm hug in a bowl and is my ultimate comfort food 🤗
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Vegan potato soup recipe ingredients
Nothing complicated here!
Check the recipe card for quantities.
Veggies: The base of the soup is sweet potatoes and onions. Garlic adds a lovely flavour to the soup. If you are not a fan of garlic, it is ok free to skip it.
Spices: Turmeric and black pepper give this soup such a lovely colour! Do read the section below to know more about the healing benefits of these two spices when they come together in a dish.
Stock: I have used a stock cube. You can use fresh stock if you have any.
Coconut milk: Please use only the thick and creamy (from a can) variety. Do not use the thin, drinking variety for this recipe. This dish tastes best when it is smooth, thick and creamy. If you are not particular about it being vegan, feel free to use single or double cream.
Lime juice: To balance the sweetness and the creaminess. Use fresh or bottled.
Garnishes: I have used bread croutons, store-bought fried onions and fresh mint leaves. Additionally, you can garnish it with some roasted powdered cumin.
Instructions
The base of this recipe is just 2 main ingredients - sweet potatoes and onions. Simple spices and flavours transform these humble ingredients into a delicious and gorgeous-looking soup that you will want to make on repeat!
Let's make this easy vegan, loaded potato soup. 😊
The detailed instructions and notes are in the recipe card below.
- Peel and chop onion and garlic.
2. Chop the sweet potatoes into small cubes.
Remember to keep the chopped sweet potatoes in water till it is time to add them to the dish. This will prevent them from being discoloured.
3. Now let us start making the soup. Place a soup pot on medium-high heat. Add olive oil. When the oil is warm, add the onions and garlic. Fry for a few seconds and then add the salt.
Adding salt at this stage will help release the moisture from the onions and soften them faster.
4. Add the sweet potatoes, stock cube - crumble it with your fingers - (or fresh stock), 3 cups of hot water, turmeric and black pepper. Mix well, cover and cook over medium heat till the veggies are cooked.
5. Cook the sweet potatoes in the vegetable broth till are really soft - they should mash with the slightest pressure from the ladle.
6. Remove from heat. Add the remaining 2 cups of hot water (or fresh stock) and blend till smooth, with no bits.
I use a hand blender/immersion blender. You can also use a high-speed smoothie blender.
7. Place the soup pot over medium heat and bring the soup to a boil. Once boiling again, turn the heat to low and simmer for about 5 minutes.
8. Remove from heat and add the lime juice and coconut milk. Stir. Cover and let it rest for 5 minutes for the flavours to mingle.
Garnish and serve hot/warm. 💚 See serving suggestions below.
Notes, substitutes and variations
- Sweet Potatoes: There are two types of sweet potatoes that I regularly see in the stores - ones that have white/cream-coloured flesh and ones that have orange-ish flesh. I have used the ones that have the orange-ish flesh as they are sweeter and also add to the colour of the finished dish.
- Cut the sweet potatoes into small cubes (see reference photo above). This will cut the cooking time. Once cut, immerse them in water till it is time to use them in the dish - this prevents discolouration.
- Veggie swaps: You can use regular potatoes instead of sweet potatoes. Carrots or pumpkins will work well too. Try this carrot and celery soup.
- Onions: I prefer to use brown or yellow onions rather than red ones in this recipe, just because I do not want the reddish hue to this dish.
- Making this for your baby? Your baby will love it! Just reduce the amount of black pepper. Read the section below for more tips.
- Coconut milk: I have used thick (from a can) coconut milk. Thin coconut milk (the drinking variety), I'm afraid will not work for this recipe. Almond milk will also not work for this recipe unless it is thick and creamy.
- Not a vegan? Just swap the coconut milk with single (or double) cream.
- Stock: I have used a stock cube. You can use fresh stock instead.
- Garnish: In addition to what I have mentioned here, these will work well for this recipe (use all or any): sour cream, scallions (spring / green onions), red pepper flakes, vegan bacon bits, and nutritional yeast.
Turmeric and black pepper
"Pepper your turmeric" - you must have heard this phrase.
On their own both turmeric and black pepper are healing powerhouses. But when these two spices come together in a dish, they become even more powerful - much like the combined power of superheroes (are you thinking of Avengers?! Me too😄).
Turmeric, the bright golden-coloured spice, has been used in Indian cooking for hundreds of years. Curcumin gives turmeric its bright yellow hue and healing properties. There is one catch though - curcumin on its own is not easily absorbed into the blood.
Oh no! now what?
Ta-da...
This is where our other hero black pepper enters the scene! Black pepper helps absorb the curcumin in our blood. Therefore turmeric on its own is not as effective as when it comes together with black pepper. Hence the phrase "pepper your turmeric". Amazing, right?!
Read more about the many health benefits of turmeric and black pepper.
Why this dish is such a winner
Well, to begin with, and I know I have said this before - it is only 209 calories per portion!
and then these reasons:
- super easy and quick to make - requires only store-cupboard ingredients.
- comes together in one pot - saves up on time and washing 😍
- kids love it! It is sweet, creamy and smooth - so yummy!
- is versatile - on days when I do not have sweet potatoes, I use regular potatoes or carrots or pumpkin - turns out just as delicious 😋
- This recipe is gluten-free and grain free.
- is flexible - make it in a soup pot, instant pot, slow cooker or pressure cooker.
- It is such a gorgeous-looking dish! A show stopper at dinner parties 😎
It is the perfect soup for your weaning baby: This warming soup is a good way of introducing flavours to your child. Sweet potatoes are good for babies from as little as 8 months. Just reduce the quantity of black pepper. Your child will love the layers of flavours that come through in this soup. The sweetness balanced with the delicious tang of lime juice and the warmth of the black pepper will hit the right spot for your child!
Keep these in mind when making this soup for your baby:
- Use fresh stock, if you can.
- If using the stock cube, as I have done in this recipe, make sure you use one that is low in salt, has no added MSG and is yeast free.
- Reduce the quantity of black pepper but do not skip it.
- Keep in mind not to add cream to the soup if you have not introduced dairy to your baby yet.
Have you made this soup for your baby? Do let me know how it went. I would love to hear from you in the comments below.
Serving suggestions
- Make a wholesome grain-free meal by pairing the soup with gluten-free naan.
- For additional protein, have it with this sauteed chickpea recipe.
Frequently Asked Questions
Coconut milk works perfectly for soup instead of cream. Butter is also a good substitute for cream.
To thicken the soup, once the potatoes are cooked, mash some of them with the back of your ladle. The mashed potatoes will thicken the soup naturally. Alternatively, mix some cornstarch in water and add this slurry to the cooking soup.
Oat milk is a perfect substitute for dairy milk in a vegan potato soup. However, it can thin the soup down. You will need to thicken the soup by adding a slurry of cornstarch mixed with water.
If you have made this creamy vegan potato soup recipe, please take a moment to leave a comment and /or a rating below. This will make me super happy and motivate me to create more good content for you! xx Padma
📖 Recipe
Healing Vegan Potato Soup Recipe
Equipment
- 1 large soup pot
- 1 ladle
- 1 hand blender / high speed blender
Ingredients
The vegetables
- 3 medium sized sweet potatoes (or regular potatoes) (500 grams, approximately)
- 3 cloves garlic
- 1 medium sized onion (150 grams, approximately)
Spices and Flavorings
- 2 tablespoons olive oil
- 2 teaspoons salt (adjust as per taste)
- 1 teaspoon ground turmeric
- 1 teaspoon ground black pepper
For the stock
- 5 cups hot water (1 litre and 250 ml)
- 1 vegetable stock cube
To finish off
- 2 tablespoons lime juice (fresh or from a bottle)
- 3 tablespoons coconut milk (thick) (or single cream)
Garnish (optional)
- fried onions
- bread croutons
- fresh mint leaves
- roasted powdered cumin
Instructions
Prep the veggies
- 1. Peel and chop the sweet potatoes into small cubes.Note: Keep them soaking in water - to avoid discoloration - till you need them in the recipe.
- 2. Peel and chop the onions, roughly the same size as the sweet potatoes.
- 3. Peel and chop the garlic.
Make the soup
- Place a large soup pot or any other deep cooking pan on medium heat. Add the olive oil.2 tablespoons olive oil
- When the oil is warm, add the chopped garlic and onions. Fry for a few seconds and then add the salt. Fry till the onions are soft and translucent.Adding the salt to the onions at this stage will soften then without browning.3 cloves garlic, 1 medium sized onion, 2 teaspoons salt
- Drain the water from the sweet potatoes and add them to the pot along with the stock cube (crumble it with your fingers). Fry for a couple of minutes.3 medium sized sweet potatoes (or regular potatoes), 1 vegetable stock cube
- Add 3 cups of hot water or stock (we will add the remaining 2 cups later), black pepper, and turmeric. Cover and cook till the sweet potatoes are cooked through. This step may take up to 15 minutes.1 teaspoon ground turmeric, 1 teaspoon ground black pepper
- When the sweet potatoes are cooked soft, take the pot off the heat and blend it smooth. I use a hand blender. Add the remaining 2 cups of hot water (or stock) at this stage and blend some till smooth.5 cups hot water
- Place the pot back on high heat and bring the soup to boil. When it begins to boil, turn the heat down to low. Simmer for about 5 minutes.
- Turn off the heat and add the lime juice and coconut milk (or single cream)2 tablespoons lime juice, 3 tablespoons coconut milk (thick)
- Cover and let the soup rest for 5 minutes.
- Garnish and serve this hearty soup with gluten free naan to make a wholesome grain-free meal.fried onions, bread croutons, fresh mint leaves
Notes
- Sweet Potatoes: I find that there are two types of sweet potatoes - ones that have white/cream-colored flesh and ones that have orange-ish flesh. I have used the ones that have the orange-ish flesh as they are sweeter and also add to the color of the finished dish.
- Make sure you cut the sweet potatoes into small cubes (see reference photo above). This will help in cooking them fast. Once cut, immerse them in water till it is time to use them in the dish. Once cut, sweet potatoes can discolor in no time.
- Veggie swaps: You can use regular potatoes instead of sweet potatoes. Carrots or pumpkins will work well too.
- Onions: For this recipe, I prefer to use brown or yellow onions rather than red ones, just because I do not want the reddish hue to this dish.
- Making this for your baby? Your baby will love it! Just reduce the amount of black pepper.
- Coconut milk: I have used thick (from a can) coconut milk. Thin coconut milk (the drinking variety), I'm afraid will not work for this recipe. Not particular about it being vegan? Just swap the coconut milk with single (or double) cream.
- Stock: I have used a stock cube. You can use fresh stock instead.
Note: The nutrition information is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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