Sweet Potato Soup with Pine Nuts
A rich and velvety sweet potato soup that balances comfort with lightness. Sweet, earthy potatoes are paired with nearly caramelised sautéed garlic, cumin, toasted pine nuts, and a bright hit of lemon for a complex and satisfying taste. The creaminess comes from blending sweet potatoes with broth, garlic, and some pine nuts, without the need for added cream.
Garnished with chives, more pine nuts, and an optional dollop of sour cream or coconut cream, this soup is hearty but not heavy—perfect for cosy dinners or lunches.
Naturally gluten-free, vegan-friendly, and suitable for Paleo and Whole30 diets, it’s a crowd-pleasing recipe combining simplicity and sophisticated flavour.
Ingredients 14
1⁄3 cup pine nuts
2 tbsp olive oil
8 garlic cloves, peeled
1⁄2 tsp cumin seeds
1 1⁄2 lb sweet potatoes, peeled and cubed
1 tsp salt
1⁄4 tsp chili flakes
1⁄2 tsp lemon zest
3 cups vegetable stock
After Cooking
1 tbsp lemon juice
1⁄4 tsp black pepper
1 tbsp chives, chopped, for garnish
To Serve
1⁄2 cup sour cream
1⁄2 cup croutons, optional
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Method 6
Toast the Pine Nuts: Heat a small pan over medium heat. Toast the for 1-2 minutes, stirring every 10 seconds to prevent burning. Set aside.
Prep the Veggies: Peel and cube the . Smash the (leave them whole or halve if large).
Sauté the Garlic: In a large pot, heat the over medium heat. Add the smashed and sauté for 3-4 minutes, stirring often. Add the and stir for another 20-30 seconds until fragrant.
Cook the Soup: Add the , , , , and to the pot. Bring to a boil, then reduce to a simmer for about 10 minutes, or until the sweet potatoes are tender.
Blend: Stir in 2 tablespoons of the toasted pine nuts. Use an immersion blender to puree the soup until smooth. Add and , adjusting to taste.
Serve: Ladle the soup into bowls and top with , remaining toasted , and . For an extra creamy touch, add a dollop of or Greek yogurt—skip it if you're keeping things dairy-free.
Cooked & Loved's tips
For an extra creamy texture, blend in some cream or coconut cream. I like a little sour cream when serving but you can use it to blend with the soup.
If you find sweet potatoes too sweet on their own, you can do a mix of sweet and white potatoes.
Add a pinch of smoked paprika or ground coriander for a smoky twist, or some mild curry powder for an Asian touch.
For extra texture, keep a few sweet potato chunks aside before blending and add them back in after pureeing.
Store any leftovers in an airtight container in the fridge for up to 4 days. It also freezes well—just thaw and reheat on the stove, adding a splash of stock if needed to thin it out.
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Notes
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