• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Recipes
  • Articles
  • Subscribe

MyGoodFoodWorld

menu icon
go to homepage
  • Home
  • About
  • Recipes
  • Articles
  • Subscribe
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Home
    • About
    • Recipes
    • Articles
    • Subscribe
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Gluten Free

    Published: Mar 11, 2021 · Modified: Nov 11, 2022 by Padma Kumar, 1 Comment

    Healing Vegan Potato Soup Recipe

    Jump to Recipe Print Recipe

    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!

    Bright yellow vegan sweet potato soup served in a white round bowl with garnish of fresh mint leaves, croutons and fried onions.

    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 🤗

    Jump to:
    • Vegan potato soup recipe ingredients
    • Instructions
    • Notes, substitutes and variations
    • Turmeric and black pepper
    • Why this dish is such a winner
    • Serving suggestions
    • Frequently Asked Questions
    • 📖 Recipe
    • Comments

    Vegan potato soup recipe ingredients

    Nothing complicated here!

    Check the recipe card for quantities.

    Onions, sweet potatoes and garlic placed on a light brown background.

    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.

    1. Peel and chop onion and garlic.
    Chopped onion and garlic for soup placed in a white bowl.

    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.

    Chopped sweet potatoes soaking in a bowl of water.

    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.

    Chopped onions and garlic sautéing in oil in a frying pan.

    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.

    Sweet potatoes and onions cooking in broth for soup.

    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.

    Turmeric and black pepper soup served in a bowl and served with ganish of fresh mint, croutons and fried onions.

    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:

    1. Use fresh stock, if you can.
    2. 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.
    3. Reduce the quantity of black pepper but do not skip it.
    4. 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

    What can I use instead of cream of potato soup?

    Coconut milk works perfectly for soup instead of cream. Butter is also a good substitute for cream.

    How do you thicken potato soup without milk?

    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.

    Can I put oat milk in 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

    Bright yellow vegan sweet potato soup served in a white round bowl with garnish of fresh mint leaves, croutons and fried onions.

    Healing Vegan Potato Soup Recipe

    Padma Kumar
    This soup tastes as good as it looks! It is simple, quick and healthy with the goodness of turmeric, black pepper and garlic.
    5 from 2 votes
    Print Recipe Pin Recipe Share by Email
    Prep Time 10 mins
    Cook Time 25 mins
    Resting time 5 mins
    Course Soup
    Cuisine Indian
    Servings 4
    Calories 209 kcal

    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

    1. 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. 
    2. 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.
    3. Veggie swaps: You can use regular potatoes instead of sweet potatoes. Carrots or pumpkins will work well too. 
    4. 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. 
    5. Making this for your baby? Your baby will love it! Just reduce the amount of black pepper. 
    6. 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.
    7. 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.

    Nutrition

    Calories: 209kcalCarbohydrates: 32.1gProtein: 2.9gFat: 8.5gSaturated Fat: 1.9gCholesterol: 4mgSodium: 665mgPotassium: 545mgFiber: 5.1gSugar: 7.5gCalcium: 64mgIron: 1mg
    Keyword black pepper, coconut milk, cream, turmeric,
    Tried this recipe? Do share with us!Mention @mygoodfoodworld or tag #mygoodfoodworld

    More Gluten Free

    • Sweet potato sauteed with simple spices placed in a white, long bowl which is placed on a black cloth with white stripes.
      Sweet Potato Sauteed with Mild Spices
    • Sautéed chickpeas with fresh coconut and spices served on a round black plate and placed on a light colored backgrouns with pieces of fresh coconut and cilantro placed next to it.
      Sautéed Chickpea Recipe with fresh coconut
    • Is buck wheat gluten free? Buckwheat groats spilling out of a gunny sack.
      Is buckwheat gluten free?
    • Zucchini Indian recipe served in an oval white bowl with garnishes on the side.
      Zucchini Indian Recipe

    Reader Interactions

    Trackbacks

    1. Mixed Vegetable Stew - One Pot, Vegan - My Good Food World says:
      June 14, 2021 at 4:46 pm

      […] is to use such vegetables that can hold their shape and not get too mushy when cooked. For example, sweet potato, pumpkin, potato, carrots, okra/ladyfingers and drumsticks/moringa. The vegetables that should […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Search for a dish or ingredient

    Picture of Padma Kumar creator of mygoodfoodworld.

    Hi, I'm Padma! I am a passionate cook and can cook through any mood! My cooking is all about simple, healthy meals made with fresh ingredients and with a lot of love. As a mum and an early childhood educator, I deeply care about raising healthy eaters.

    More about me →

    Popular

    • Hearty marinara sauce served in a white round bowl and garnished with two fresh basil leaves.
      Hearty Marinara Sauce
    • Vegan cous cous salad with beans and vegetables served on a wide bowl.
      Spiced vegan cous cous salad
    • Vegetarian zucchini boats with crumbled paneer served on a bed of tomato sauce and with herbed salsa garnish.
      Vegetarian Zucchini Boats with Paneer
    • Vegan tortillas with herbs and spices placed in a stack on a wooden board.
      Vegan Tortillas with Herbs and Spices

    Featured on

    One Pot Meals

    • Bright yellow vegan sweet potato soup served in a white round bowl with garnish of fresh mint leaves, croutons and fried onions.
      Healing Vegan Potato Soup Recipe
    • Vegan teriyaki noodles with veggies served in a plate with chopsticks rested on the plate.
      Teriyaki Noodles Recipe
    • Spicy pasta recipe served in a bowl with garnishes.
      One-Pot Spicy Pasta Recipe
    • Basmati rice and vegetable pilaf served in a plate with green chutney on the side.
      Easy Vegetable Pulao Recipe (No Onion Garlic)

    HUNGRY FOR MORE?

    Here is a free eCookbook with 10 recipes that you will love! 

    Sign up to our newsletter to receive the eCookbook and be the first to read recipes that are published. 

    You can unsubscribe anytime. For more details, review our Privacy Policy.


    Thank you!

    Please check your inbox for a mail from us. 

    You need to confirm your email address. If you cannot find our mail in your inbox, do check your spam box - it may have landed there! 

    You can find MyGoodFoodWorld on Instagram and Facebook as well!


    .

    Collection of spices that are a representation of the flavors of MyGoodFoodWorld kitchen.

    Footer

    Connect with me on Social Media

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Accessibility Policy

    Newsletter

    Subscribe to receive free recipes

    Contact

    • About Me
    • Articles

    Copyright © 2022 MyGoodFoodWorld

    Accept Cookies
    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    .
    Cookie settingsACCEPT
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT