Healing Sweet Potato Turmeric Soup with Coconut Milk

When I'm short on time, I rely on one-pot meals that are easy and satisfying. This teriyaki glass noodles and this aloo pasta are some of my favourite one-pot recipes that are bursting with flavors!

But sometimes, nothing beats a warm bowl of soup that is nourishing and tasty. This yellow lentil soup and this mukkala pulusu, a stew that is loaded with veggies, are two of my go-to soups.

I created this sweet potato turmeric soup recipe one day when I needed some comfort food. I used the spices that my grandmother and mom always recommend for such days. My mom would have made me a warm bowl of ginger soup and given me a shot of turmeric ginger reduction. Turmeric, black pepper, ginger and garlic have anti-inflammatory benefits. The sweet potatoes and onions make this a hearty soup and the coconut milk makes it creamy.

This soup is also healthy. It is low in calories, less than 250, per serving! See the nutrition chart below the recipe card for more details.

What is your favorite comfort food? Do let me know in the comments below. I would love to hear from you. Padma

A note about turmeric and black pepper

You probably know the phrase "pepper your turmeric". Turmeric and black pepper are a powerful combination that can boost your wellness and immune system.

Turmeric, the golden spice, has been used in Indian cuisine and Ayurveda for centuries. It contains curcumin, a compound that has anti inflammatory and anti-cancer properties. However curcumin is not easily absorbed by the body on its own.

That's where black pepper comes in handy. Black pepper contains piperine, a compound that enhances the absorption of curcumin by up to 2000%.

So by adding black pepper to turmeric you are not only making your dishes more flavorful, but also more beneficial. That's why we say "pepper your turmeric". It's a simple way to spice up your health!

Learn more about the health benefits of turmeric and black pepper.

What are the benefits of turmeric soup?

Turmeric soup is delicious and healing. It has many benefits for your health and wellness. Here are some benefits of turmeric soup:

• It has anti-bacterial properties which helps in fighting off infections and keep the immune system strong.
• Curcumin, the active compound found in turmeric has antioxidant and anti-inflammatory properties.
• Turmeric soup when combined with black pepper and other vegetables makes a delicious, hearty and healthy soup.

As you can see, turmeric soup is more than just a soup. It is a superfood that can improve your health. so, next time you are craving a warm and comforting soup, try making this turmeric sweet potato soup.

This vegan sweet potato soup is easy to make with simple pantry ingredients. You can also customize it with what you have in hand - see the section below for more details.

Check the recipe card for quantities.

Sweet Potatoes:  I used the ones with orange flesh because they are sweeter and add color to the dish. 

Spices: Turmeric and black pepper give this soup a lovely colour! You can use fresh turmeric root if you have it. I used regular ground turmeric.

Ginger and garlic: Use fresh ginger and garlic. Readymade pastes or powders won't work for this one.

Stock: I used stock cube dissolved in hot water. You can use fresh vegetable stock if you have it.

Oil: I used neutral oil. You can use coconut oil for more flavor. Olive oil will work well too.

Plant based milk: I used canned coconut milk. I have used only ¼ cup of it. If you want a creamier soup, feel free to add more - up to a whole can of coconut milk. See the notes section below for more details.

Salt: I used Himalayan pink salt.

Onion: I used red onion because that is what I had. Feel free to use any onion that you usually use.

Lime juice: To balance the sweetness and the creaminess. Use fresh or bottled.

Garnishes: These are optional. I used bread croutons, store-bought fried onions and fresh mint leaves. You can also garnish it with some roasted cumin powder and a drizzle of extra virgin olive oil.

If you have any questions regarding these ingredients, feel free to ask in the comments section below and I will try my best to answer them for you.

I love this dairy free sweet potato soup and I make it often, mainly because I love them (these sauteed sweet potatoes!) and also because of their health benefits.

This soup takes only 30-35 minutes to cook. Let's make this delicious recipe.

You can also watch the video at the end of the recipe card.

Step 1: Start with some prep work.

Peel and chop onion, ginger and garlic cloves.

Peel and dice the sweet potatoes.

If using a stock cube, crumble and dissolve it in hot water and set it aside.

Step 2: Make the turmeric potato soup.

Heat oil in a large pot over medium heat.

Add the chopped onions, garlic, and ginger and fry for a minute or two. Add salt and fry them for 3-4 minutes or until the onions are soft and translucent.

Tip: Adding the salt to the onions at this stage will soften them without browning.

Add the sweet potato, turmeric powder and black pepper and stir for a couple of minutes, letting the spices to coat the vegetables.

Add 3 cups of the stock and stir well. Bring it to a boil and cover and cook until the sweet potatoes are soft.

Check if the vegetable is cooked. It should cut easily with the spoon.

Remove the soup pot from the heat and blend it smooth. I use an immersion blender.

Place the blended soup back on medium-high heat and add the remaining stock.

Bring the soup to a gentle boil and then lower the heat and add the coconut milk. Mix well and let it cook, on low heat, for 5-6 minutes.

Turn off the heat and add the lime juice. Mix well.

Cover and let the soup rest for 5 minutes for the flavors to blend.

Garnish as you like and serve warm. See the section below for meal ideas.

Notes and variations

I already mentioned some of these points above. I am summarizing them here again for you.

• Sweet Potatoes: The color of the soup will partly depend on the color of sweet potatoes you use. Those with white flesh will make the soup look paler. I chose orange ones for their color and sweetness.
  • Cut the sweet potatoes into small cubes (see reference photo above). This will reduce the cooking time.
  • Oven roasted sweet potatoes will make the soup even more delicious!

• More vegetables: Add a stalk of celery to add more bulk and nutrition. I love this carrot and celery soup.

• PB milk: Use a thick and creamy plant based milk, whatever variety you use. Coconut milk from a can will work. Coconut cream will also work. Almond milk will not work for this recipe unless it is thick and creamy.

• Ok with dairy? Then add single, or double cream for a richer soup, instead of coconut milk. 

• Stock: I used a stock cube dissolved in hot water. You can use fresh stock instead.  

• Garnish: In addition to what I mentioned above, these garnishes will also work:
  • sour cream
  • scallions (spring onions)
  • red pepper flakes
  • nutritional yeast (nooch)

Veggie swaps: You can add any of these vegetables instead:

• regular white or red potatoes
• carrots
• pumpkin
• butternut squash 

Sweet potatoes are good for babies from as early as 8 months and this healthy sweet potato soup is the perfect soup for your weaning baby. Your child will love the layers of flavors. When making it for your baby, keep these things in mind: use less black pepper; use fresh stock if possible; don't add any ingredients that you haven't already introduced to your baby.

Meal Ideas

This turmeric sweet potato soup can be a perfect meal on its own that the entire family can enjoy during the winter months. If you like, pair this creamy soup with your favorite bread. Here are some more ideas:

• A wholesome, comforting gluten free meal with this buckwheat naan.

• On days when I crave some rice, I pour some warm soup over this jeera rice.

• A guilt free vegan meal with this sauteed chickpeas salad.

How would you like to enjoy this delicious soup? Do let me know in the comments below. I look forward to hearing from you. Padma

Make Ahead, Storage and Reheating

You can prepare this soup ahead of time and use it on busy days. Here is what you can do: cook the sweet potatoes in the broth with the spices and let it cool to room temperature. Then store it in an airtight container in the fridge for up to 3 days.

When you are ready to have the soup, pour the sweet potato and broth into a large pot and blend them to a smooth paste. Then follow the rest of the steps as above.

You probably won't have any leftovers, but if you do, cool it to room temperature and keep it in an airtight container in the fridge for up to 2 days. You can reheat the leftover soup on the stove or in the microwave.

Frequently Asked Questions