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Sweet Potato Soup - with a touch of maple.

Sweet Potato Soup - with a touch of maple.

Sweet Potato Soup - this velvety smooth soup has a hint of maple and a touch of warm spices, making it an ideal appetizer course for Thanksgiving dinner or a warming fall lunch all on its own.
Course Soup
Cuisine American
Keyword soup, sweet potato
Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 50 minutes
Servings 4 to 6 servings
Calories 268 kcal


  • 3 large sweet potatoes enough to make about 3 cups mashed sweet potato
  • 1/2 large red onion diced fine
  • 2 cloves garlic minced
  • 3 tbsp olive oil
  • 2 carrots diced small
  • 1 celery stalk chopped small
  • 6 cups vegetable stock low sodium
  • salt to season to taste
  • 2 tsp powdered ginger
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1/2 tsp white pepper
  • 3 tbsp maple syrup


  1. Wash the sweet potatoes and wrap them in aluminum foil. Bake in a 350 degree F oven for about an hour or until they are fork tender at the centre.
  2. When they've cooled down for a few minutes remove the skins and roughly mash the potatoes. Set aside.
  3. In a medium saucepan sized saucepan or dutch oven, add the olive oil over medium heat and sauté the onions, garlic, carrots and celery until the onions soften but do not brown.
  4. Add all of the remaining ingredients and simmer slowly over low heat for about 20 minutes or until the carrots are fully cooked.
  5. Transfer the soup to a blender, making sure that the cover is loose or the cover is vented to let steam escape. Start the blender on lowest speed and then gradually increase the speed until the soup is completely smooth.
  6. Return the soup to the pot and simmer until your preferred consistency is achieved, stirring often. You can always thin the soup with additional stock or water if it gets too thick.
  7. Serve with a garnish of a dollop of low fat yogurt and a few chopped toasted pecans.

Recipe Notes

The nutritional information provided is automatically calculated by third party software and is meant as a guideline only. Exact accuracy is not guaranteed. For recipes where all ingredients may not be used entirely, such as those with coatings on meats, or with sauces or dressings for example, calorie & nutritional values per serving will likely be somewhat lower than indicated.

Nutrition Facts
Sweet Potato Soup - with a touch of maple.
Amount Per Serving (1 large serving (1/4 pot))
Calories 268 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 2078mg90%
Potassium 525mg15%
Carbohydrates 41g14%
Fiber 5g21%
Sugar 18g20%
Protein 2g4%
Vitamin A 20045IU401%
Vitamin C 6mg7%
Calcium 79mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.