Sweet potato soup topped with pumpkin seeds.
Print Recipe
5 from 9 votes

Sweet Potato Soup

This hearty sweet potato soup is a wonderful treat for fall and winter! Onions, carrots, tart apples and seasonal spices round out the flavors.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Appetizer, Side Dish, Soup
Cuisine: American, British
Keyword: sweet potato soup
Servings: 8 - 10 (approximately)
Calories: 194kcal
Author: Jennifer Farley


  • 1 tablespoon extra virgin olive oil
  • 1 medium yellow onion, chopped (approximately 2 cups)
  • 2 pounds sweet potatoes, peeled and chopped (approximately 5 medium)
  • 1 pound carrots, peeled and chopped (approximately 2 cups)
  • 1 tart apple (such as Granny Smith), peeled and chopped (approximately 1 1/2 cups)
  • 3 cups chicken or vegetable stock, either homemade or low-sodium
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon ground cayenne pepper (you can add more if you like a bit of heat)
  • 1/4 cup + 2 tablespoons heavy cream (milk may be substituted, see notes)
  • 1 teaspoon kosher salt, or to taste
  • 1/2 teaspoon ground black pepper, or to taste


  • Add the olive oil to a large Dutch oven or heavy bottom saucepan set over medium-low heat. Have a small liquid measuring cup of water nearby. Once the oil has warmed up, add the onions along with a pinch of salt. Cook for 3 minutes, stirring.
  • Add the sweet potatoes, carrots, and apple, adjust the heat to medium, and cook for an additional 10 minutes, stirring periodically. To infuse flavor into the soup, you’ll want to “deglaze” the pan 2-3 times. As a brown layer of caramelization forms on the bottom of the pan, add a small drizzle of water, about 1-2 tablespoons, and use a spatula to scrape up the brown bits, stirring them back into the soup. If no glaze appears after a few minutes, turn the heat up to medium-high.
  • After 10 minutes of stirring and deglazing, add the stock, cinnamon, allspice, and cayenne, then turn the heat up to high. Bring the soup to a boil, then reduce the heat to low. Give the soup a stir, and cover the pot, leaving the lid slightly ajar so steam can escape. Let the soup simmer for 20 minutes.
  • Remove the soup from the heat and allow to cool for a few minutes, then puree in a blender or food processor in batches. An immersion blender will also work, but the soup won’t be quite as silky.
  • Return the soup to the pot and stir in the cream, salt and pepper. Taste and adjust seasonings if desired. If you want to thin out the soup, you can add some additional cream, milk or stock (try not to add too much or it might dilute the other flavors).
  • Leftovers will keep in an airtight container in the refrigerator for up to one week. They can also be frozen for up to three months.


Heavy cream substitutions and notes: For a soup that's lower in fat and calories, you can use half-and-half, whole milk, 2%, etc. You can also make a vegan soup using options like soy milk or coconut milk. Keep in mind that fat equals flavor, so lower fat and calorie options won't have the same richness. You can always add some extra fall spices like cinnamon and nutmeg to try and ramp up the flavor. 


Calories: 194kcal | Carbohydrates: 34g | Protein: 4g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 10mg | Sodium: 422mg | Potassium: 689mg | Fiber: 5g | Sugar: 10g | Vitamin A: 25695IU | Vitamin C: 8.2mg | Calcium: 66mg | Iron: 1.1mg