Bonnie’s Sweet Potato Soup – Without The Cream!

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sweet potato soup text

Creamy Sweet Potato Soup WITHOUT the cream? What?  How can this be?

Oh – it be!  Thanks to your handy-dandy blender.

We’ve just finished trudging along Weight-Gain Road – that period between Halloween and New Year’s Eve. Parties, Potlucks, and homemade goodie plates! Stop the madness!!! It’s time to prepare ourselves for a guilt-free Valentine’s Day, not to mention swimsuit season.

Soup is one of my favorite diet tricks. Besides warming the cockles of my heart, it fills me up without a lot of calories. Creamy Sweet Potato Soup is one of my favorites.

bonnie & yam soup text

Which brings me back to the blender. (See how I did that?  I returned us seamlessly to the beginning of the blog.) Did you know if you purée soup in a blender it gets creamy, even if there’s no cream in it? It makes you feel like you’re indulging in something decadent.

NOTE: As far as the coconut milk goes, you can use either canned or powdered (See photo below).  Canned is more accessible in my town, but I prefer the powdered, so I just order it online. If you use the canned, you’ll need to decrease the amount of vegetable stock since there’s water in it already. By using the powdered, I can play around with how much coconut goes into the soup. Also, I can make half the recipe and don’t have to worry about what to do with the remaining half. Plus the powder takes up less cupboard space. But, at the end of the day, it doesn’t really matter as far as taste is concerned which you choose.

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ADDITIONAL NOTE: The sweet potatoes need to be cubed for faster cooking (about 1″ squares). This is important: no matter how much of a hurry you’re in, DON’T stack the sweet potato slices to cube them. They’re very hard and very slippery. If you do, the top slice is liable to slide under pressure, yielding a nasty cut on your finger. Resist the urge; one slice at a time!

sweet pot slicing

FINAL NOTE (I promise!): I always peel my sweet potatoes.  But, since this soup is blended, you can try not peeling, if you like, to benefit from the nutrients in the skin.

sweet pot peel

SWEET POTATO SOUP – makes 10 cups

  • 9 cups sweet potatoes or yams, peeled & chopped
  • 1 large onion, coarsely chopped
  • 2 T olive oil
  • 1½ tsp dried cumin
  • 1½ tsp dried coriander
  • 1/3 tsp dried ginger
  • 1/3 cup coconut milk powder (or 1  14 oz can)
  • 4 cups vegetable stock (or 2¼ cups if using canned coconut milk)
  • 1 tsp salt
  • few twists of pepper
  • 1 bay leaf
  • optional:  toasted pumpkin seeds

Heat the olive oil in a large stockpot and sauté the onions about 5 minutes – until they begin to brown.

onions sauteing

Add the cumin, coriander, ginger, bay leaf, salt, and pepper. Stir for another minute to bring out the flavors.

sweet pot soup spices

Pour in the sweet potatoes, coconut powder, and vegetable stock. If you’d like to make your own stock (which I ALWAYS do), you can find my recipe by clicking on VEGETABLE STOCK. Bring to a boil, then cover and simmer until the sweet potatoes are tender – about 20-30 minutes.

sweet pot soup add yams

Let the soup cool down a bit and REMOVE THE BAY LEAF (Notice the caps – this is important!).

sweet pot soup remove bay leaf

Pour into your blender (in batches, if need be) and purée. Serve either hot or cold.

sweet pot soup pureeing

Toasted pumpkin seeds are a tasty topping – and they’re visually appealing.

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Be sure and check out my blog:  VEGETARIAN COOKING FOR CARNIVORES BLOG.

Bonnie Antonini

I’ve been cooking from scratch ever since I can remember. Frugal by nature (okay – cheap!), I just can’t see buying pre-made food when it’s so easy to make it yourself. Plus, when you prepare your own food, you know what’s in it. Since I’m also skeptical by nature (okay – a bit paranoid!), I worry what germs, bugs, and unpronounceable ingredients my family and I are eating. As an actress, I decided to merge my love of cooking with my love of being in front of the camera, creating an online show called VEGETARIAN COOKING FOR CARNIVORES ( vegcookingforcarnivores.com) – a show for people who like meat but want to eat vegetarian. The next step was blogging (vegcookingforcarnivoresblog.com), followed by tweeting (@vegcooking4carn). Geez – where does it end? I don’t preach vegetarianism – I’m just there for those of you who want good vegetarian food (which also includes desserts, by the way).

2 Comments

  1. Reply

    Greta

    July 20, 2016

    The reason why soup … The reason why soup cooking is so good because any water soluble nutrients are still in the broth. By blending some of the veggies, you get more nutrients out of the soup. If you finely chop or purree the vegetables then the hee-astnsitve enzymes will be able to catalyze more reactions that create beneficial chemicals when the cell wall is broken and the food is well mixed. And then those chemicals, once formed will remain intact in the cooking process.

  2. Reply

    Bonnie Antonini

    July 20, 2016

    Thank you, Greta, for the explanation.

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