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Silky smooth, high protein sweet potato soup made with 3 ingredients! Ready in under 30 minutes, it is vegan, oil-free, gluten-free, and creamy, without any cream.
I would not have guessed that I would be longing for a bowl of soup today; the temperature has been pushing 90 since the weekend and the humidity has been Texas with a capital T.
But the wind was gusting last night, and the windshield sported a few sprinkles as my son and I drove home from soccer practice. By 8 am this morning it was pouring rain and, as I sit here typing, the weather outside is 57 degrees; by Texas standards, it’s downright wintry. By late morning, I was snuggled in a blanket at my computer, finishing my third cup of Darjeeling (or was it the 4th? 5th?) and coming to the realization that I was still cold…and starving.
I rooted around the pantry and decided soup was in order. The sweet potatoes sitting in their basket inspired me (scratch that: the wrinkling skins of the sweet potatoes reminded me that they would be putrid in another week if left languishing). When I noticed the can of cannellini beans on the shelf, I knew exactly what I would make. A creamy, protein-packed soup to both fill and perk me up.
Recipe Benefits
- High protein (9 grams per serving)
- High Fiber (10 grams per serving)
- Vegan (egg-free, dairy-free)
- Made with 3 ingredients (plus water & optional salt)
- Quick and easy to prepare (ready in under 30 minutes)
- Loaded with Vitamin A
- Gluten-free
- Grain-free
- Oil-free
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- sweet potatoes
- canned white beans, or cooked white beans you made yourself (e.g., cannellini, navy beans, Great Northern beans)
- garam masala (see notes for other spice blends, or dried herbs, that can be substituted as alternatives)
- optional/adjustable: salt
You will also need some water. I use filtered tap water.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- In a large saucepan, bring the water to a boil. Add the grated sweet potatoes; return to a boil.
- Reduce to a simmer, partially cover, and cook for approximately 20 minutes until sweet potatoes are falling apart.
- Transfer the sweet potatoes and their liquid, as well as the (drained) white beans, garam masala and optional salt to a high speed blender (use one that can puree hot foods) and puree until smooth. (Alternatively, use an immersion blender, in the saucepan, to puree the soup until smooth).
- Add more water to the soup, as needed, to reach the desired consistency.
- Return soup to saucepan and rewarm over low heat.
Speedy Soup Tip
It may take a few minutes to grate the sweet potatoes, but it is faster than cubing or chopping them. Plus, the sweet potatoes break down in record time. It is also extra easy to blend the soup when the potatoes are grated (especially if using an immersion blender).
Storage
Store the cooled soup in an airtight container in the refrigerator for up to five days or the freezer for up to six months.
Substitutions and Variations
- Garam Masala Alterantives: The soup can be flavored in multiple ways. Instead of garam masala., consider one of these alternatives: curry powder, turmeric, chili powder, smoked paprika, ground cumin, ground ginger, Chinese five spice, Italian herbs, rosemary, thyme (1/2 to 1 teaspoon), or herbes de Provence.
- White Beans Notes: Use any white beans you like, such as navy bean, cannellini beans, or Great Northern Beans. If using canned beans, rinse and drain the beans. Do not worry if the total amount of beans in 1 can is slightly shy of 1.5 cups. If using homemade cooked beans, drain the beans before measuring 1.5 cups.
- Other Additions/ Variations:
- Replace water with vegetable broth
- Reduce water by 1 cup and add 1 cup coconut cream, or other non-dairy cream; after returning blended soup to the saucepan.
- Drizzle the finished soup with coconut cream or other nondairy cream, sprinkle with fresh herbs, squeeze with wedges of lime or lemon, and/or add a swirl of hot sauce.
Related Recipes
High Protein Sweet Potato Soup (3 Ingredients, Vegan)
Ingredients
- 6 cups water
- 2 pounds sweet potatoes, peeled and grated
- 1.5 cups cooked white beans , (from 1 15 ounce can, drained, or homemade; see notes)
- 1 tablespoon garam masala, (see notes for alternatives)
- Optional/Adjustable: 3/4 teaspoon fine sea salt, more or less to taste
- Options: see notes for ideas for additional seasonings, as desired
Instructions
- In a large saucepan, bring the water to a boil. Add the grated sweet potatoes; return to a boil.
- Reduce to a simmer, partially cover, and cook for approximately 20 minutes until sweet potatoes are falling apart.
- Transfer sweet potatoes and their liquid, as well as (drained) white beans, garam masala and optional salt to a high speed blender (one that can puree hot foods) and puree until smooth. (Alternatively, use an immersion blender, in the pan, to puree until smooth).
- Add more water, as needed, to reach desired consistency.
- Return soup to saucepan and rewarm over low heat.
Notes
- Replace water with vegetable broth
- Reduce water by 1 cup and add 1 cup coconut cream, or other non-dairy cream; after returning blended soup to the saucepan.
- Drizzle the finished soup with coconut cream or other nondairy cream, sprinkle with fresh herbs, squeeze with wedges of lime or lemon, and/or add a swirl of hot sauce.
So glad you like the soup, Martha!
I share your passion for sweet potatoes and had to make this asap since I had the sweet potatoes on hand. Grating the potatoes is so clever–I think I’ll try that with my favorite white potato soup, too, to speed it along. The sweet potato and Garam Masala pairing is wonderful. I did add about 1/2 cup of coconut milk and a squeeze of lime at the end.
I know what you mean, Lisa–can hardly believe spring is here!
So glad you like the soup, Angela! 🙂
Camilla, this is so good! The beans make the soup so creamy, what a great way to add extra protein! I better make this again soon before the weather is too warm.
This is a gorgeous soup, in looks, texture and flavor! I adore sweet potato so I will be making this often with different flavors (though the Garam Masala is smashing)