Sweet Potato Apple Soup Recipe

I’m sharing my Creamy Sweet Potato Soup, which pairs the natural sweetness of sweet potatoes and apples with savory shallots into a naturally creamy vegan soup you’ll want to learn more about.

I made this Sweet Potato Apple Soup because I wanted something that felt smart, not saccharine. The natural sweetness of sweet potatoes and apples plays against the savory edge of shallots, and a touch of coconut milk gives the texture a silky finish without weighing it down.

It reads like a Sweet Potato Apple Ginger Soup but slips into simpler territory, like the best of Blended Soup Recipes Healthy ideas. I kept tweaking little things because I never trust first tries, and every spoonful makes me curious which tiny twist will show up next.

Ingredients

• Sweet potatoes, fiber rich, beta carotene, naturally sweet, thickens soup.
• Apples, add bright sweetness and tartness, fiber for digestion.
• Coconut milk, creamy fat that adds richness and it’s tropical flavor.
• Shallots, mild onion flavor, aromatic, low calories, gives depth.
• Ginger, warm spicy bite, anti inflammatory, helps digestion.
• Olive oil, heart healthy fats, silkiness, helps carry flavors.
• Vegetable broth, savory base, low calorie, boosts umami and salt.
• Apple cider vinegar, bright acid, cuts sweetness, lifts the whole bowl.
• Pumpkin seeds, optional crunch, protein, magnesium and toasty bite.
• Thyme, earthy herbal note, small vitamins, pairs well with sweet.

Ingredient Quantities

• 1 tablespoon olive oil
• 2 large shallots, thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated or 1/2 teaspoon ground ginger
• 1.5 to 2 pounds sweet potatoes, peeled and chopped (about 3 medium)
• 2 medium apples, peeled, cored and chopped (Honeycrisp or Fuji work great)
• 4 cups vegetable broth (about 1 liter)
• 1 cup canned coconut milk, full fat or light
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 tablespoon apple cider vinegar or fresh lemon juice
• 1 to 1 1/2 teaspoons kosher salt, adjust to taste
• 1/2 teaspoon black pepper
• 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
• Optional garnish: chopped parsley or toasted pumpkin seeds (pepitas)

How to Make this

1. Heat 1 tablespoon olive oil in a large pot over medium heat, add 2 thinly sliced shallots and cook, stirring, until soft and starting to brown, about 4 to 5 minutes.

2. Add 2 minced garlic cloves and 1 tablespoon grated ginger (or 1/2 teaspoon ground) and cook another 30 to 60 seconds until fragrant, dont let the garlic burn.

3. Add
1.5 to 2 pounds peeled and chopped sweet potatoes and 2 peeled, cored and chopped apples (Honeycrisp or Fuji), stir to coat, then sprinkle in 1 teaspoon ground cinnamon and 1/4 teaspoon ground nutmeg.

4. Pour in 4 cups vegetable broth and add 1 teaspoon dried thyme (or 1 tablespoon fresh), bring to a boil, then reduce heat and simmer until sweet potatoes are tender, about 15 to 20 minutes.

5. Off the heat stir in 1 cup canned coconut milk and 1 tablespoon apple cider vinegar or lemon juice, then season with 1 to 1 1/2 teaspoons kosher salt and 1/2 teaspoon black pepper, taste and adjust.

6. Carefully puree the soup until silky smooth using an immersion blender right in the pot, or transfer in batches to a blender, venting the lid slightly and holding it with a kitchen towel to avoid splatters.

7. Return soup to low heat if needed to warm through, thin with extra broth if it’s too thick, and correct seasoning one more time, maybe a touch more salt or acid.

8. Ladle into bowls, drizzle a little extra coconut milk if you want a pretty swirl, and garnish with chopped parsley or toasted pumpkin seeds (pepitas).

9. Quick hacks: for deeper flavor roast the sweet potato and apple chunks on a baking sheet at 400 F for 20 to 25 minutes before adding to the pot; toast pepitas in a dry skillet over medium heat until they pop for extra crunch.

Equipment Needed

1. Large heavy pot or Dutch oven for sautéing and simmering
2. Cutting board, sturdy and roomy for potatoes and apples
3. Sharp chef’s knife for peeling chopping and slicing
4. Vegetable peeler for sweet potatoes and apples
5. Measuring cups and spoons to get the broth coconut milk and spices right
6. Wooden spoon or heatproof spatula for stirring
7. Immersion blender or high speed blender plus a kitchen towel to vent the lid when pureeing
8. Ladle and bowls for serving
9. Baking sheet and small skillet for optional roasting the veg and toasting pepitas, trust me it adds depth

FAQ

Sweet Potato Apple Soup Recipe Substitutions and Variations

• Sweet potatoes → Butternut squash (same weight, peeled and chopped). It gives the same creamy texture and a slightly nuttier flavor. I like to roast it first for extra depth, but you can just simmer it like the potatoes.
• Apples → Pears (Bosc or Bartlett) or a tart Granny Smith if you want less sweetness. Pears get softer and sweeter so watch cooking time, Granny Smith keeps a bright tang.
• Coconut milk → 1 cup heavy cream for a richer, dairy version, or 1 cup cashew cream (soak 1/2 cup cashews 1 hour then blend with water till smooth) for a neutral, creamy non dairy swap.
• Shallots → 1 small yellow onion (or the white part of 1 leek). Onions are a bit stronger so cook a minute longer till soft, they work great if you dont have shallots.

Pro Tips

1. Roast the sweet potato and apple chunks first for way more depth, toss them with a little oil, a pinch of salt and some cinnamon then roast at 400 F until the edges are nicely caramelized, about 20 to 25 minutes. It changes the soup from good to kinda wow.

2. Take your time browning the shallots, let them get golden and stick a little to the bottom so you get that fond, then scrape it up with a splash of broth. And whatever you do, add the garlic near the end so it gets fragrant but does not burn.

3. For the silkiest texture puree while the soup is hot then pass it through a fine mesh sieve if you want restaurant level velvet. If it comes out too thick just thin with warm broth not cold water, and reheat gently after you add the coconut milk so it does not split.

4. Finish by balancing salt and acid little by little, taste as you go. Use a squeeze of lemon or a dash of cider vinegar at the end to brighten it, and toast pepitas in a dry pan until they pop for crunch. Also shake the coconut milk can before using and reserve a spoon for a swirl on top, looks nice and tastes richer.