Why not to boil sweet potatoes?

Despite their sweet taste, these potatoes have an intermediate glycemic index (GI) level, meaning they are digested and absorbed fairly slowly, leading to a more gradual increase in blood sugar levels. But, a lot of these benefits, including nutrients and taste, can be lost by boiling sweet potatoes .

Why do you soak sweet potatoes before baking?

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy . That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

What is a good thickener for potato soup?

Opt for Cornstarch or Arrowroot In a small bowl, mix cornstarch or arrowroot with a small amount of cold water to form a slurry. Once the slurry is smooth, gradually pour it into the simmering potato soup. Stir well to ensure the slurry is evenly distributed.

What pairs with sweet potatoes?

Sweetpotatoes tend to pair nicely with pork, pork chops and other pork dishes . This sheet pan pork chops and sweetpotatoes are a favorite! Whether you're looking for color to complement the plate, or a sweet, chewy texture for the pork chops to blend with, sweetpotatoes are a natural option.

Do you peel sweet potatoes before boiling?

There is not much difference between boiling sweet potatoes with the skins on versus peeling them, but you will get a boost of fiber and potassium if you keep the skin on. The skin also adds a subtle texture to each bite. If you're looking for a smoother mash, peel the potatoes first before boiling .

Should I cut sweet potatoes before boiling?

Peel the sweet potatoes and cut into 2-inch cubes or 1-inch cubes. Add the cubed potatoes to a large pot of water. Add salt and bring to a boil over high heat. Reduce the heat to a simmer and continue cooking the sweet potatoes until fork tender.

When should you not cook sweet potatoes?

It'll be firm if it's fresh, and mushy if it's not. Other signs to check for are discoloration, shriveled skin, black or brown spots, and suspicious odors . And if your sweet potato is moldy or leaking juices, it's definitely over the hill.

Is it healthier to steam or boil sweet potatoes?

Steaming is also one of the best ways to keep sweet potatoes' nutrients intact ; their naturally high vitamin, potassium, fiber, and beta-carotene content won't be burned off in a steamer basket. Both boiling and steaming also keeps the potatoes' glycemic index down, meaning less of a blood sugar spike for you.

Does boiling sweet potatoes lower the glycemic index?

The bottom line Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Longer boiling times reduce the GI further . To support better blood sugar control, it's best to select healthy cooking methods and enjoy sweet potatoes in moderation.

Is the water from boiled sweet potato healthy?

Sweet potatoes are creamy and sweet enough to be made into delicious holiday pies, but they are also surprisingly healthy and nutritious. In addition to this, new research suggests that even the cooking water from sweet potatoes may help with digestion and weight loss .

Sweet Potato Soup Recipe (2024)

RECIPES | Soup | Soup Recipes

ByStephanie WilsonOctober 24, 2021September 11, 2023

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This Sweet Potato Soup is an incredibly delicious hearty vegetable soup that’s naturally vegan, velvety in texture, and fragrant with herbs and spices. And quick to make in about 30 minutes.

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Sweet Potato Soup is a rustic, vegetable soup recipe that while hearty and filling, is also special enough for fall holidays, like Thanksgiving or pretty enough for an Autumn Afternoon Tea.

In fact, consider swapping a Thanksgiving sweet potato casserole for a bowl of deliciously fragrant soup.

And quick? I think so! The soup can be ready in about 30 minutes. Just be sure to keep your sweet potato chunks on the smaller side when cooking.

Plus, if made on a weekend… and if you’re fortunate to have leftovers, it makes super healthy lunches throughout the week.

Sweet Potato Soup Ingredients

Ingredient measurements are in the recipe card at the bottom of this post, but here is a summary of what you’ll need to make the Sweet Potato Soup:

Ingredient Notes: Sweet Potato Nutrition

“Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They’rehigh in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.”

How to Make Sweet Potato Soup

A simple and easy soup to make in around 30 minutes. Begin by chopping the carrots, onion, and sweet potatoes. Then, mince the garlic. Now you’re ready to begin!

Step 1: Saute the vegetables

Heat the oil in a large Dutch oven or soup pot medium-high heat. Add the onions and carrots; saute for 6 to 8 minutes, or until the carrots have softened slightly.

Stir in the garlic, salt, ginger, black pepper, paprika, and red pepper flakes. Saute for 2-3 minutes, or until fragrant. Then add the sweet potatoes, water, and coconut milk; stir.

Step 2: Cook the Soup

Bring to a boil, then reduce heat to a low simmer, and cook for 15 to 20 minutes, or until the sweet potatoes are fork-tender.

Step 3: Blend

Puree the soup until smooth and creamy with an immersion blender or in a blender. Add additional water to achieve desired consistency. I prefer a thicker consistency, but thin to your taste.

KITCHEN EQUIPMENT NEEDED TO MAKE SOUP

One of the things I love about soup is that it’s incredibly easy to make, requires very little kitchen equipment, and simmers on the stovetop with little effort.

Here’s what you need to make Sweet Potato Soup:

Dutch Oven:I love a cast iron enameled Dutch oven as it retains heat and cooks soup beautifully. A medium size works great, but even a large (6 quart) is fine too.
Chef’s Knife:There’s very little chopping needed in this recipe, but a good quality chef’s knife is always a plus in the kitchen.
Cutting Board:Again, a great cutting board is like a gift to yourself in the kitchen.
Blender or Immersion Blender: Either one works.

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How long does Sweet Potato Soup last in the Refrigerator?

If properly stored in an air-tight container, the soup should last 3 to 5 days in the refrigerator.

For longer storage, store in a freezer-safe container for 4 to 5 months.

More Soup Recipe to Try!

Curry Lentil Soup: Easy and Delicious!
Cream of Potato Soup: Perfect Comfort Soup
Autumnal Favorite: Pumpkin Curry Soup
A Classic Ribollita: Tuscan Bean Soup Recipe
Minestrone Soup with Orzo and Kale

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RATE THIS SWEET POTATO SOUP BELOW⭐️⭐️⭐️⭐️⭐️

Sweet Potato Soup Recipe

Yield: 4 to 6 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

This Sweet Potato Soup is an incredibly delicious hearty vegetable soup that's naturally vegan, velvety in texture, and fragrant with herbs and spices. And quick to make in 30 minutes or less.

Ingredients

2 tablespoons olive oil
3 carrots, chopped
1 yellow onion, chopped
1 ½ pound sweet potatoes, peeled and diced (about 3)
3 garlic cloves minced
1 teaspoon salt
¾ teaspoon ground ginger
½ teaspoon black pepper
½ teaspoon paprika
¼ teaspoon red pepper flakes
3 cups water
1 (14-ounce) can unsweetened coconut milk

Instructions

Heat the oil in a large Dutch oven or soup pot medium high heat. Add the onions and carrots; saute for 6 to 8 minutes, or until the carrots have softened slightly.
Stir in the garlic, salt, ginger, black pepper, paprika, and red pepper flakes. Saute for 2-3 minutes, or until fragrant. Then stir in the sweet potatoes, water, and coconut milk. Bring to a boil, then reduce heat to a low simmer, and cook for 15 to 20 minutes, or until the sweet potatoes are fork-tender.
Puree the soup until smooth and creamy with an immersion blender or in a blender. Add additional water to achieve desired consistency. I prefer a thicker consistency, but thin to your taste.
To serve, ladle into bowls and garnish reserved coconut milk, chopped fresh parsley, and red pepper flakes.