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.
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Recipe Information
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)
Instructions
Peel and dice the sweet potatoes into 1-inch cubes. Set them aside.
Peel and finely chop the yellow onion. Mince the garlic cloves.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 3-4 minutes, until translucent.
Add the minced garlic and sauté for an additional 1-2 minutes, until fragrant.
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.
Pour in the low-sodium vegetable broth and bring the mixture to a boil.
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.
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.
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.
Taste and adjust seasonings if necessary. Note: Avoid adding salt to keep the soup low sodium.
Serve the soup hot, garnished with fresh cilantro if desired.
Nutrition Facts
Calories |
156 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 200 mg | 9% | |
| Total Carbohydrate | 27.2 g | 10% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 6.5 g | ||
| Protein | 2.2 g | 4% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 59 mg | 5% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 223 mg | 5% | |
*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.
