Sweet Potato Soup with Low Sodium

Warm up with a comforting and nutritious bowl of Sweet Potato Soup with Low Sodium—a wholesome recipe that combines the natural sweetness of sweet potatoes with aromatic spices like cinnamon, cumin, and ginger. Perfect for health-conscious eaters, this silky-smooth soup is made with low-sodium vegetable broth and unsweetened coconut milk for a rich yet guilt-free base. The savory notes of sautéed onion and garlic, blended with creamy sweet potato, make for a satisfying, flavor-packed dish without excessive salt. Ready in under an hour, this heart-healthy soup is ideal for meal prep or a cozy dinner, and it’s beautifully finished with a touch of fresh cilantro for brightness. Suitable for vegan and gluten-free diets, it’s a nourishing choice that doesn’t skimp on taste.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 3 medium sweet potatoes
• 1 tablespoon olive oil
• 1 medium yellow onion
• 3 cloves garlic
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened coconut milk
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground cumin
• 0.25 teaspoon ground ginger
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro (optional, for garnish)

Directions

Step 1

Peel and dice the sweet potatoes into 1-inch cubes. Set them aside.

Step 2

Peel and finely chop the yellow onion. Mince the garlic cloves.

Step 3

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 3-4 minutes, until translucent.

Step 4

Add the minced garlic and sauté for an additional 1-2 minutes, until fragrant.

Step 5

Add the diced sweet potatoes, ground cinnamon, ground cumin, and ground ginger to the pot. Stir to coat the sweet potatoes evenly with the spices.

Step 6

Pour in the low-sodium vegetable broth and bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the pot, and simmer for about 20 minutes, or until the sweet potatoes are tender and easily pierced with a fork.

Step 8

Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, carefully blend the soup in batches using a countertop blender. Ensure the lid is vented to allow steam to escape.

Step 9

Once smooth, stir in the unsweetened coconut milk and black pepper. Return the pot to low heat and cook for an additional 5 minutes, stirring occasionally, until heated through.

Step 10

Taste and adjust seasonings if necessary. Note: Avoid adding salt to keep the soup low sodium.

Step 11

Serve the soup hot, garnished with fresh cilantro if desired.

Nutrition Facts

Serving size	(1727.7g)

Amount per serving	% Daily Value*
Calories	632.8

Total Fat 18.4g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 828.3mg	0%
Total Carbohydrate 108.4g	0%
Dietary Fiber 14.9g	0%
Total Sugars 27.5g
Protein 8.0g	0%

Vitamin D 0IU	0%
Calcium 674.0mg	0%
Iron 5.3mg	0%
Potassium 1038.7mg	0%

*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: 26.2%

Protein: 5.1%

Carbs: 68.7%