This hearty and flavorful sweet potato and tomato soup is the perfect way to warm up on a chilly day, and it pairs perfectly with a grilled cheese sandwich or a crusty baguette. It’s made with just 8 simple ingredients (excluding salt and pepper) and everything can be cooked in one pot, making cleanup a breeze.
The sweet potatoes add a touch of sweetness and creaminess to the soup, while the tomatoes provide a tangy flavor that balances it out. Tomato and sweet potato soup is packed with vitamins and nutrients, and it’s sure to become a new family favorite.
Ingredients and Nutrition
Sweet Potato
Sweet potatoes, with their vibrant orange hues and subtly sweet flavor, are a versatile and nutritious root vegetable that can easily be substituted for regular potatoes in various dishes. Their smooth texture and creamy consistency when cooked make them ideal for soups, stews, and even desserts.
For convenience, I used pre-cut sweet potato cubes in this recipe. You can also use frozen sweet potatoes. They will cook just as well as fresh sweet potatoes, and they will save you time and effort. Just be sure to add them to the pot frozen, so they don’t overcook.
One of the most notable nutritional aspects of sweet potatoes is their exceptional richness in beta-carotene, a precursor to vitamin A, which plays a crucial role in maintaining healthy vision, supporting immune function, and promoting cell growth. [1]
Sweet potatoes also provide a good source of fiber, which aids in digestion, regulates blood sugar levels, and contributes to a feeling of satiety. [1]
Canned Tomatoes
Canned tomatoes offer a convenient and affordable way to enjoy the nutritional benefits of tomatoes throughout the year. In addition to this sweet potato and tomato soup, they can be used in a variety of dishes, from stews and chili to sauces and dips.
Tomatoes contain lycopene, a potent antioxidant that has been linked to a reduced risk of heart disease, certain types of cancer, and improved cognitive function. [2]
Tomatoes also provide vitamin C, an essential nutrient that plays a crucial role in immune system function, collagen synthesis, and antioxidant activity. [2]
Additionally, tomatoes contain potassium, a mineral essential for regulating blood pressure, muscle contractions, and nerve function. [2]
Use canned diced or crushed tomatoes for smoother blending. Canned whole tomatoes can also be used, but they will require more blending to achieve a smooth consistency.
Onion
Onions, a staple ingredient in many cuisines worldwide, offer a range of health benefits in addition to their culinary versatility. They’re especially rich in antioxidants like quercetin, which help combat free radicals, reduce oxidative stress, and protect cells from damage. [3]
Additionally, onions contain prebiotics, non-digestible fibers that nourish the beneficial bacteria in our gut, promoting a healthy digestive system and strengthening immune function. [3]
A medium onion offers 20% of the daily value for vitamin C and 10% of the daily value for manganese. Manganese is a trace mineral that plays a role in various bodily functions, including energy production, bone health, reproduction, and antioxidant activity. [3, 4]
Use any onion you’d like. Different types of onions will have slightly different flavor profiles, but they will all work well in this sweet potato and tomato soup.
Yellow and white onions have a mild flavor, while red onions have a sharper, pungent flavor. Sweet onions, like Vidalia onions, have a very sweet flavor.
You can also use pre-chopped onions in this tomato and sweet potato soup recipe. Pre-chopped onions are just as flavorful as whole onions, and they will save you time in the kitchen.
If you are using frozen pre-chopped onions, be sure to thaw them completely before adding them to the pot for best results. Make sure to drain any excess liquid before cooking with thawed frozen onions.
Other Ingredients
- Garlic
- Cumin
- Turmeric
- Vegetable broth
- Salt and pepper
- Optional: parsley or cilantro
Steps to Make Sweet Potato and Tomato Soup
Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, ginger, cumin, coriander, and turmeric and cook for 1 minute more, until fragrant.
Stir in the sweet potato chunks, undrained canned tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the sweet potatoes are tender.
Use an immersion blender to puree the soup until smooth. Blend to desired consistency. Season with salt and pepper to taste.
You can use a regular blender if you don’t have an immersion blender. Allow the soup to cool slightly before blending and work in batches to avoid overloading the blender.
Garnish with fresh cilantro or parsley and serve hot.
Tips for Making Sweet Potato and Tomato Soup
- For a spicier soup, add a pinch of cayenne pepper.
- For a more flavorful soup, add a pinch of fennel seeds or oregano.
- For a thicker soup, cook the soup down for a few minutes before serving.
- For a thinner soup, add more vegetable broth.
Frequently Asked Questions
Turmeric and cumin are what I happened to have on hand for this recipe. But other spices can be used with great success. Some personal favorites that work well include paprika and curry powder.
For a touch of warmth and spice, a little fresh or ground ginger can be added to this tomato and sweet potato soup. Fresh ginger can be grated or minced and added along with the garlic, while ground ginger can be added directly to the pot.
When experimenting with new spices, it is crucial to start with a small amount and gradually increase it to avoid overpowering the dish.
I find the consistency of this soup just right but if you want it thicker, add one or two tablespoons of flour to a small bowl of the soup until its dissolved. Then add this mixture back to the pot and cook for a few minutes until the soup thickens.
Yes, sweet potato and tomato soup can be a good choice for people with diabetes.
Sweet potatoes are a good source of fiber, which can help to regulate blood sugar levels. They’re also a good source of vitamins and minerals, such as vitamin A, potassium, and manganese.
Tomatoes are also a good source of fiber and vitamins, and they’re a low-glycemic food, which means that they will not cause a spike in blood sugar levels.
When making sweet potato and tomato soup for people with diabetes, it’s important to be mindful of the added ingredients. Avoid adding large amounts of sugar or cream, as these can increase blood sugar levels. Instead, use healthy fats, such as olive oil or avocado oil, to add flavor and richness to the soup.
You can also add fresh herbs, such as basil or oregano, to enhance the flavor without adding any sugar or calories.
Sweet Potato and Tomato Soup 8 Ingredients
Equipment
- 1 cutting board
- 1 chef knife
- 1 large pot
- 1 wooden or heat-resistant cooking spoon
- 1 immersion blender or regular blender
- measuring cups and spoons
Ingredients
- 4 cups vegetable broth
- 2 cups cubed sweet potato (fresh or frozen)
- 1 14.5-ounce undrained canned tomatoes (crushed or diced)
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- ½ teaspoon turmeric
Optional: chopped fresh parsley or cilantro for garnish
Instructions
- Heat olive oil in a large cooking pot and add chopped onion. Sauté for about 5 minutes, until softened.
- Add the minced garlic, cumin, and turmeric and sauté for 1 minute until fragrant.
- Stir in frozen sweet potato chunks, diced tomatoes, and broth and bring to a boil. Reduce heat and simmer for 5 to 10 minutes or until sweet potatoes are tender.
- Use an immersion blender to puree the soup until smooth, season with salt and pepper. For a smoother soup, puree the entire batch until smooth. For a chunkier texture, puree half of the soup and leave the other half unblended. If using a regular blender, see notes below.
- Garnish with optional cilantro or parsley and serve hot.
Notes
- Allow the soup to cool slightly to reduce risk of burns.
- Avoid filling the blender more than halfway with hot soup to prevent overflowing and pressure buildup.
- If blending a large quantity of soup, divide it into smaller batches to avoid overloading the blender.
- Use the pulse setting or short bursts of blending to gradually puree the soup, allowing the pressure to release between bursts.
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Tried this recipe? What variations or adaptations did you make? Share in the comments.
