This Sweet Potato Cream Soup may look a bit fancy but it’s quite easy to prepare and doesn’t require many ingredients either. It’s a great alternative to regular soup, tastes as good as it looks and it’s extremely healthy.

I simply love this cream soup because it’s a pretty simple vegetarian recipe with a vegan option available (change 1 ingredient). We don’t use flour and refined seed oils either, which makes is SUPER HEALTHY!

Calling all soup lovers out there … This cream soup with sweet potato was:

Easy
Creamy
Delicious
Satisfying
Perfect!
Simple
Gluten-Free
Super Healthy
Perfect!
Vegetarian
& Vegan

Plate with Very Simple Sweet Potato Cream Soup on a table

Sweet Potato Cream Soup ingredients list

This cream soup is one of those sweet and bright colored soups that simply invites you to try it. I love it because it’s prepared from just a few simple ingredients that you probably already have in your kitchen right now.

You’ll need the following simple ingredients:

  • White Potatoes
  • Sweet Potatoes
  • Fennel
  • Celery
  • Green Peas (optional)
  • Himalayan Salt
  • Basil
  • Black Pepper
  • Butter
Plate with Very Simple Sweet Potato Cream Soup on a table, top view

How to make Sweet Potato Cream Soup

  • You will need a medium pot to boil/cook the vegetables, and a blender to puree everything into cream soup.
  • The base of this soup is made-up from white potatoes, sweet potatoes, plus fennel and celery.
  • Optionally you can include a cup of green peas or green beans, but it’s not mandatory. I used green beans to decorate my soup, not in the soup itself.
  • Once vegetables are cooked, remove water and set aside to cool down for a few minutes.
  • Transfer into a blender, add in herbs and spices, and a bit of butter to help smoothing out the texture. Alternatively, you could use raw avocado, coconut milk or extra virgin coconut oil, and you’ll end-up with a vegan soup instead.
  • Process until smooth and creamy. Pour into your favorite bowl or plate, decorate and serve.
Plate with Very Simple Sweet Potato Cream Soup on a table

Health benefits of Sweet Potato Cream Soup

I like this recipe because it’s loaded with a type of healthy fiber called resistant starch. Resistant starch is a type of prebiotic fiber that’s food for your friendly gut flora. As a reminder, prebiotics are indigestible food ingredients that stimulate the growth and maintenance of beneficial gut flora.

Resistant starch is a type of carbohydrate that our digestive enzymes cannot break down (it’s not digested in the stomach or the small intestine) thus becoming food for the gut bacteria inside our colons. The name “resistant” starch means this type of carbohydrate will resist the digestion process.

In this recipe, resistant starch develops after cooking and cooling the potatoes. Once cooked and cooled, reheating this soup will keep intact all the resistant starch, which means you won’t have to eat this soup cold to get all the health benefits. Good to know, right!

Besides potatoes, other important sources of resistant starch include cooked and cooled rice, green bananas, plantains, carrots, onions, beans, peas or lentils, roots vegetables, tubers and grains to some extent. Actually most vegetables and legumes have some kind of resistant starch in them, with some having more resistant starch than others.

Plate with Very Simple Sweet Potato Cream Soup on a table, close-up

How to serve this cream soup

You can enjoy this soup by its own or with one or more of the following extras:

  • Olives – Green olives or kalamata olives work great with almost any kind of soup. They’ll add healthy fats and “texture” to the mix.
  • Nuts – I’ve recently discovered that I like to eat my cream soup with walnuts or pecans. Nuts add vitamins, minerals, healthy fats, protein and fiber to the mix, plus they are super healthy and a perfect match for this soup.
  • Bread – Bread may not be the healthiest thing to eat, but I’m a believer that a piece of healthy bread won’t kill you. You can add a slice of homemade bread, low-carb bread, gluten-free bread or sourdough bread.
  • Cheese – There are a few types of cheeses that always work great with soup. My favorites cheeses are French cheeses like brie and camembert, but I also love Italian mozzarella or English cheddar.

Give this recipe a try and I bet you won’t regret it! This soup works great when you have a cold, when you feel tired or when you simply want something simple and tasty to eat.

It’s one of those soups that will heal you from the inside out, it’s great for your gut flora (because of the resistant starch) and it tastes awesome!

If you make this soup, let us know! Leave me a review and tell me what you think, or take a picture and tag it @refreshmyhealth on Social Media. I’d love to see what you come up with.

What’s your favorite cream soup recipe? Would you try this recipe? Let me know in the comments.

Very Simple Sweet Potato Cream Soup

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Servings: 4 servings
Print Recipe
Here’s one cream soup tastes as good as it looks, it’s very easy to make and can be a simple and healthy alternative to regular soup. It’s one of those “wow! super delicious” soups!

Equipment

  • Cooking Pot
  • Blender

Ingredients

  • 3 white potatoes (remove skin, cut into cubes)
  • 2 small sweet potatoes (remove skin, cut into cubes)
  • 1 leg fennel (chopped)
  • 1 stick celery (chopped)
  • 1 cup green peas (optional)
  • 1 tsp Himalayan salt
  • dried basil
  • black pepper (to taste)
  • 1 tbsp raw butter (lightly salted)
  • 1 tbsp green peas (cooked, to decorate)

Instructions

  • In a cooking pot, add sweet potatoes, white potatoes, celery and fennel.
  • Cover with water, bring to a boil and cook for a few minutes, until the white potatoes become soft enough.
  • Transfer excess water into a separate bowl and let the cooked ingredients cool down a bit.
  • Add cooked veggies into the blender. Add butter, together with salt and spices.
  • Blend until you obtain a creamy consistency. Consider adding a bit of water if your blender has a hard time pureeing the ingredients. A bit more butter could also help with reaching that perfect creamy texture.
  • Once done, pour into a plate or a bowl, and decorate with green peas, green beans and black pepper. Serve hot or at room temp. Enjoy!

Notes

Looking to make this recipe vegan? Instead of butter use 1/2 small avocado or 1/2 of coconut cream (or coconut milk), or even 2-3 tbsp extra virgin coconut oil.
If you plan on using avocado or coconut instead of butter, consider using a bit more salt overall. Note that in my recipe I’m using lightly salted butter.
Feeling adventurous? Replace the white potatoes with sweet potatoes for an extra boast of beta-carotene (A vitamins founds in yellow vegetables like carrots and sweet potatoes).
Course: Soup
Cuisine: Gluten-Free, Low-carb, Vegetarian
Keywords: cream soup, simple soup, vegetable soup, vegetables, yellow soup
Author: Marcel Corbeanu

References

  1. The World’s Healthiest Foods, Fiber
    https://www.whfoods.com/genpage.php?tname=nutrient&dbid=59
  2. Mark’s Daily Apple, The Definitive Guide to Resistant Starch
    https://www.marksdailyapple.com/the-definitive-guide-to-resistant-starch/
  3. Mark’s Daily Apple, Resistant Starch: Your Questions Answered
    https://www.marksdailyapple.com/resistant-starch-your-questions-answered/
  4. Chris Kresser, Resistant Starch Health Benefits
    https://chriskresser.com/how-resistant-starch-will-help-to-make-you-healthier-and-thinner/
  5. Prebiotin, Benefits of a High Fiber Diet
    https://www.prebiotin.com/prebiotin-academy/diets/high-fiber/
Marcel Corbeanu

Marcel Corbeanu

Hi, I'm Marcel! I'm a health coach, I write about health and wellness and I love cooking healthy food with fresh and simple ingredients.

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