Healthy Sweet Potato Mushroom Soup
A hearty, nourishing soup that combines the natural sweetness of sweet potatoes with the umami depth of mushrooms. This flexible recipe is entirely vegan, gluten-free, and dairy-free, with options for customization.
Yield: 4 Servings
Cost: $10–$12 (based on mid-range organic ingredients)
Equipment
- Large soup pot or Dutch oven
- Cutting board and knife
- Wooden spoon or spatula
- Immersion blender (optional)
- Ladle
- Measuring cups and spoons
Materials
- 2 tbsp olive oil or vegan butter
- 1 medium yellow onion diced
- 3 garlic cloves minced
- 2 medium sweet potatoes peeled and diced
- 8 oz cremini or baby bella mushrooms sliced
- 1 tsp smoked paprika
- ½ tsp dried thyme or 1 tsp fresh thyme
- 4 cups low-sodium vegetable broth or chicken bone broth for non-vegan
- Salt and black pepper to taste
Optional Vegan Creaminess (choose one):
- ½ cup full-fat coconut milk
- OR ¼ cup cashew cream
- OR 2 tbsp nutritional yeast
Optional Add-ins:
- 1 cup chopped kale or spinach
- 1 cup cooked white beans or cooked lentils
Optional Garnishes:
- Toasted pumpkin seeds
- Chopped fresh parsley or chives
- Olive oil drizzle or coconut milk swirl
Instructions
- Heat the Oil: In a large soup pot over medium heat, add the olive oil. Once shimmering, add the diced onion and sauté until soft and translucent (about 5 minutes).
- Sauté Aromatics and Mushrooms: Add minced garlic and sliced mushrooms. Cook until mushrooms release their moisture and begin to brown slightly, about 6–8 minutes.
- Add Sweet Potatoes and Spices: Stir in the diced sweet potatoes, smoked paprika, and thyme. Let everything cook together for 2 minutes so the spices bloom.
- Add Broth and Simmer: Pour in the vegetable broth. Increase the heat and bring to a gentle boil. Reduce heat to low, cover, and simmer for 20–25 minutes, or until sweet potatoes are fork-tender.
- Blend (Optional): For a smooth texture, use an immersion blender to puree all or part of the soup. You can also leave it chunky for a rustic feel.
- Creaminess and Customization: Stir in coconut milk, cashew cream, or nutritional yeast for added creaminess. Add in any optional greens or beans now, letting them simmer for another 5 minutes.
- Taste and Adjust: Season with salt and black pepper. Optional: Add a squeeze of lemon juice to brighten the flavor.
- Serve and Garnish: Ladle into bowls. Top with toasted seeds, chopped herbs, or a swirl of creaminess if desired. Serve hot.
Notes
- Sweet Potato Varieties: Orange-fleshed varieties like Beauregard or Garnet are ideal for both texture and high beta-carotene content.
- Mushroom Choices: Cremini or baby bella work best, but feel free to use shiitake for a deeper flavor. Avoid white button mushrooms if possible—they’re too mild.
- Storage: Keeps well in the fridge for 4–5 days. Flavor improves overnight. Can be frozen for up to 3 months; thaw in fridge and reheat gently.
- Make It a Meal: Add lentils, beans, or cooked grains to turn this into a complete one-bowl dinner.
- Non-Vegan Options: Bone broth and a swirl of Greek yogurt or grated Parmesan can be added for those not following a vegan diet.