Vegan Apple and Sweet Potato Soup is one of those comfort foods that you just fall in love with from the get go. Is it possible to fall in love with a soup recipe? I love this soup. In fact, I am eating a large bowl as I type this post! This soup is amazing in every way. It has great texture, great flavor, great fragrance, and great presentation! On top of all that it’s healthy, hearty, low calorie, gluten free and vegan for those with food allergies or special diets. I really enjoy the different flavors of this tasty soup. I could sit down to a meal of this savory soup and a couple of my homemade rolls or Red Lobster’s Cheddar Bay Biscuits and be a really happy camper!
Why do I like this soup? Well I love sweet potatoes. I can eat baked sweet potatoes (with no other accompaniment except cinnamon) any day of the week and never get tired of them. In addition to that, this recipe has apples three ways! Granny Smith apples, apple cider (or juice), and applesauce. So this soup just explodes with apple flavor. Along with the different flavorings from the herbs: cinnamon, allspice, cumin and thyme, it is just A-M-A-Z-I-N-G!!!!
Sweet potatoes are so beneficial for your body’s nutrition, too. The high levels of vitamin A provide great benefits for your skin. The beta carotene attacks free radicals that attack the skin. Sweet potatoes also have a high potassium content like bananas which help relieve muscle cramps. Another benefit of sweet potatoes is their low glycemic index which help with diabetic patients so blood sugar levels don’t spike.
Apples also have many health benefits. The fiber in apples is extremely helpful for American diets. According to Nutrition and You, “the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.” So, if you have a history of colon cancer or disease in your family, eat your apples! Because of the apple’s high vitamin C content, it helps your body be resistant to infections and has anti-inflammatory properties.
Vegan Apple and Sweet Potato Soup is a spectacular soup that’s healthy, healthy, healthy! I love fiddling around and making soups with leftovers from the refrigerator. This one is a great way to use up leftover apples, apple juice and applesauce. Or if you have some sweet potatoes on hand that are past their prime. If you aren’t on a vegan diet you can use cream and butter in the recipe, although the results of making this entirely vegan amazed even me! I figured the soup would be good. I didn’t realize it would be fantastic!
When I first posted this recipe in November 2012, I was on a Daniel Fast and trying to eat a lot of vegan foods. I found as well as created a lot of great recipes during that time. Unfortunately, my pictures were still taken with an iPhone 3 so they were not of the quality I’ve since come to enjoy in food photography. I recently remade this recipe (June 2016) for lunch with a friend. We try to make healthy recipes and then take a walk afterwards at her office. Both of us loved the way this recipe turned out. While I make this soup very thick. If you need prefer a thinner texture, then add more apple cider or apple juice at the end. Enjoy.
Vegan Apple and Sweet Potato Soup is irresistible. My favorite way to garnish and eat it was heavily sprinkled with cinnamon and with fresh thyme.
The texture of this fabulous soup is thick, filling, hearty and satisfying. But if you prefer a thinner soup, you can increase the apple cider or juice in the recipe to your preference.
This is a great way to use up sweet potatoes and apples. While I used Granny Smith apples for their tart flavor, you can easily substitute any kind of apples you have on hand. If you don’t have fresh thyme, sprinkle heavily with dried thyme leaves (rather than ground thyme).
Here’s what I did.
I used these ingredients. The clear jar with the blue lid contains coconut oil. You can also use olive oil, avocado oil or any nut oil you prefer. I also couldn’t find apple cider which I used originally in this recipe, so I substituted apple juice.
Melt coconut oil in a large Dutch oven. Add celery, leeks and green onions. Saute the vegetables.
Add garlic, cumin, allspice, and cinnamon and stir together. Cook about 5 minutes until fragrant.
Add diced apples. I did NOT peel the apples. I wanted to leave as much nutrition in the soup as possible. You can’t tell once the mixture has been pureed.
Bake sweet potatoes at 400 for about 1 hour to 1 hour and 30 minutes or until softened. Peel skin off and chunk the sweet potatoes. Add to pan. (If you don’t have time to pre-bake the sweet potatoes, peel, and chunk and add here raw. (You may have to adjust the cooking time).
Add apple cider or juice, applesauce, vegetable broth, salt, pepper and thyme. Stir everything together. Cover and simmer 30 minutes, or until potatoes and apples are cooked and soft.
Place mixture in batches in blender and process on puree mode about 7 to 10 seconds for each batch, or use an immersion blender.
Here the soup is ready to be ladled into bowls.
You can see that the soup mixture is thick and creamy. I added extra thyme sprigs on top.
Garnish the soup with thyme leaves or sprigs and sprinkle with cinnamon. Vegan Apple and Sweet Potato Soup not only tastes delicious, but it’s healthy, gluten free, vegan, and low calorie.
You can also serve the soup with apple dippers if you prefer. They’re much healthier than crackers.
Here’s the recipe.
VEGAN APPLE AND SWEET POTATO SOUP
(My own concoction)
- 2 tbsp. coconut oil
- 2 ribs celery, chopped
- 1 leek, green top removed, sliced
- 1 bunch sliced green onions
- 1 tbsp. fresh thyme, plus thyme sprigs for garnish
- ¾ - 1 tsp. sea salt
- ½ - ¾ tsp. black pepper
- 2 large garlic cloves, minced
- 1 teaspoon cinnamon, plus more for garnish
- ½ teaspoon allspice
- 1 teaspoon ground cumin
- 5 extra-large sweet potatoes, baked, peeled and cut into chunks
- 4 Granny Smith apples, cored, unpeeled, diced
- 4 cups vegetable stock
- 1 cup apple cider or apple juice
- 23-oz. jar unsweetened applesauce
- In a large pot over medium heat add the coconut oil.
- Add the celery, leek and onion, and stir while cooking until the veggies are tender.
- Add the garlic, cinnamon, allspice, and cumin.
- Stir and cook until fragrant, about 5 minutes.
- Add the sweet potatoes and apples stirring to coat them with the contents of the pot.
- Add the vegetable stock, applesauce and apple cider or juice, fresh thyme, and about ¾ tsp. sea salt and ½ tsp. pepper.
- Cover sauce pot.
- Simmer for 30 minutes or until tender.
- In batches, carefully puree the contents of the pot in a blender or use an immersion blender.
- Check seasoning.
- Add more seasonings, if desired.
- Heat through.
- To serve: ladle soup into bowls.
- Sprinkle with cinnamon and fresh thyme.
Preparation time does not include time required to pre-bake sweet potatoes.
While apple cider is preferred, it is usually only available in the fall. Apple juice can be substituted with good results.
This soup has a thick texture, if you prefer yours a little thinner, add additional apple juice or cider as desired.
Vegan Apple and Sweet Potato Soup is spectacular. It’s also fairly quick and easy to make up.
If you enjoy apples and sweet potatoes you will love this soup. It’s wonderful comfort food any time of the year. We had it for lunch and it was so filling and nourishing.
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