Nut-Free Creamy Sweet Potato Soup

Velvety, flavorful, and entirely nut-free, this Creamy Sweet Potato Soup is a comforting blend of roasted sweet potatoes, warming spices like cinnamon and cumin, and a luscious splash of coconut milk. Perfect for accommodating dietary restrictions, this dairy-free and nut-free soup is hearty yet light, with a hint of citrus from freshly squeezed lemon juice to balance the sweetness. The roasted sweet potatoes add depth and a natural creaminess, while garlic and onion sautéed in olive oil create a savory foundation. Ready in just under an hour, this one-pot recipe is ideal for cozy weeknight dinners or meal prepping, serving up to six bowls of wholesome deliciousness. Garnished with fresh parsley, it’s as delightful to look at as it is to eat—healthful, allergen-friendly comfort food at its best!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 4 medium sweet potatoes
• 2 tablespoons olive oil
• 1 large yellow onion
• 4 medium garlic cloves
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 4 cups vegetable broth
• 1 can (13.5 oz) coconut milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash and scrub the sweet potatoes, then pierce them a few times with a fork.

Step 3

Place the sweet potatoes on a baking sheet and roast for 45 minutes or until very tender.

Step 4

While the sweet potatoes are roasting, peel and chop the onion and garlic.

Step 5

In a large pot, heat the olive oil over medium heat.

Step 6

Add the chopped onion and garlic to the pot and sauté until translucent and fragrant, about 5-7 minutes.

Step 7

Stir in the ground cinnamon and cumin, cooking for an additional 2 minutes.

Step 8

Once the sweet potatoes are done roasting, let them cool slightly, then peel the skins off and cut into chunks.

Step 9

Add the roasted sweet potato chunks to the pot with the onion mixture.

Step 10

Pour in the vegetable broth and bring to a simmer. Cook for 10 minutes to allow the flavors to meld.

Step 11

Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a blender in batches and blend until smooth.

Step 12

Return the blended soup to the pot, add the coconut milk, salt, and black pepper, and stir to combine.

Step 13

Heat the soup gently over medium heat until warmed through, but do not boil.

Step 14

Stir in the lemon juice just before serving.

Step 15

Ladle the soup into bowls and garnish with fresh parsley.

Step 16

Serve hot and enjoy your nut-free creamy sweet potato soup!

Nutrition Facts

Serving size	2084.4 grams (2084.4g)

Amount per serving	% Daily Value*
Calories	1306

Total Fat 37.80g	48%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4963mg	216%
Total Carbohydrate 223.60g	81%
Dietary Fiber 32.30g	115%
Total Sugars 71.60g
Protein 28.30g	57%

Vitamin D 0IU	0%
Calcium 437mg	34%
Iron 11mg	62%
Potassium 2482mg	53%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.2%

Protein: 8.4%

Carbs: 66.4%