This Low Calorie Purple Sweet Potato Soup is just 149 calorie, plus it’s vegan and gluten-free. You can make this purple sweet potato recipe with any color of sweet potatoes. Inspired by the “Blue Zone” book and show I wanted to make a blue zone meal that anyone can have.
Everything You’ll Need
Ingredients You’ll Need:
- Olive oil spray – Cooking spray also works, or 1 teaspoon oil.
- 1 red onion – You can swap out for a shallot or a sweet onion.
- 2 celery stalks – You can swap this out for 1 carrot, or skip it all together.
- 3 garlic cloves – Fresh is best, but you can use garlic powder and cut the amount by 1/2.
- 1 teaspoon dried oregano – Fresh works too if you have it!
- ¾ teaspoon ground ginger – Fresh also works, just grate it into the soup.
- 3 cups vegetable stock – Low sodium and chicken broths also work.
- 6 small purple sweet potatoes – You can swap these out for traditional sweet potatoes, or use a mixture to keep costs low.
- Salt and Pepper – you can skip the salt if your diet requires it, and use fresh ground pepper if you have it for best flavor.
- 1 can (13.66 oz) lite coconut milk – You can swap this out for heavy cream if you can’t have coconut.
- Metric Measurements in recipe card below
Tools and Equipment:
- Large pot
- Measuring cups and spoons
- Large spoon (ideally wooden spoon)
- Immersion blender (countertop blender also works)
- Ladle
Low Calorie Purple Sweet Potato Soup
Healthy Purple Potato Soup Recipe Variations
Low Carb Purple Sweet Potato Soup
This soup is about as low carb as you can get it, as all the carbs come from the sweet potatoes themselves. But you can balance the recipe out more by adding in 1-2 scoops unflavored collagen or protein powder to the soup just before blending.
Low Sodium Purple Sweet Potato Soup
To reduce the sodium in this soup, use low sodium vegetable broth. And then skip the salt all together in the recipe. Finally, taste the soup before serving and add fresh lemon juice as needed for taste. I like starting with 1/4 of the lemon and then taste, and add more as needed. You can also serve the soup with lemon wedges to squeeze more in individual servings.
High Protein Purple Sweet Potato Soup
You can easily boost the protein in this soup by adding in 1-2 scoops of unflavored collagen or protein powder to the soup just before blending.
Low Sugar Purple Sweet Potato Soup
To lower the sugar in the recipe, swap out the coconut milk for Greek Yogurt, just add a dollop to the individual servings. You can also balance out the nutrition more by boosting protein as noted above.
Healthy Purple Sweet Potato Soup Meal Prep & Storage
Meal Prep – Make the soup and blend as directed. Cool completely and add to air tight containers or freezer bags (in single or family sized servings) and store in the fridge or freezer.
Freezer Storage – I like to store these in freezer bags. I lay them flat and once frozen they are thin and easy to fit in the freezer. Airtight containers will also work, but be sure that they are only 2/3 full as the soup will expand as it freezes.
Refrigerator Storage – Will hold for 5 days in the fridge.
Reheat – Add fresh or frozen soup to a medium or large pot and heat over low heat until hot and bubbling (5-10 minutes). Or microwave for 3 minutes defrosted, or 6-7 minutes for frozen soup, stopping and mixing 2 times to avoid burning.
Low Calorie Purple Sweet Potato Soup Recipe
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Low Calorie Purple Sweet Potato Soup
Equipment
Ingredients
- Olive oil spray
- 1 red onion chopped
- 2 celery stalks chopped
- 3 garlic cloves chopped
- 1 teaspoon dried oregano
- ¾ teaspoon ground ginger
- ½ teaspoon ground cumin
- 3 cups vegetable stock
- 6 small purple sweet potatoes peeled and cut into cubes
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 can (13.66 oz) lite coconut milk
Instructions
- Heat a large pot over medium heat. Spray with olive oil.
- Add in the onions and celery and cook until softened (about 10 minutes).
- Add in the garlic, oregano, ginger, and cumin. Cook for 1-2 minutes until fragrant.
- Pour in the vegetable stock, and add in the purple sweet potatoes, salt and pepper.
- Simmer for 20-30 minutes until the potatoes are for tender, then remove the pot form the heat.
- Use an immersion blender to blend the soup well .
- Pour in the coconut milk and mix well.
- Return to the heat and simmer for an additional 10 minutes.
- Taste and add more salt and pepper as needed, then serve hot.
- Blending Alternative: If you don't have an immersion blender you can use a countertop blender. Simply let the soup cool, then add to the blender. Vent it (because of pressure) and blend until smooth. Then add back to the pot and continue cooking.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Purple Sweet Potato Soup
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Article History:
- Originally written and published September 15, 2023 by Audrey Johns
- Updated on November 6, 2023 by Audrey Johns
