Health Benefits of Soup + 10 Flavorful Soups Using Sweetpotatoes
By Sarah Schlichter, MPH, RDN for the North Carolina SweetPotato Commission
Soup is a common favorite in the cool, gray months of the year for many reasons. Soups are a great vehicle for adding vitamins, nutrients, anti-inflammatory spices, and flavors, as well as veggies of all kinds. Since most soups are served warm, they are also comforting. Additionally, due to their nutritional makeup, soups are wonderful for our immune systems and can help keep them strong and nourished during cold and flu seasons.
Soups are typically a lower-calorie food and can be filling, thanks to their liquid nature and fiber-rich components. Because of that, they can be a great, filling option for weight management.
Lastly, since you can make them in your own kitchen, you can control what ingredients are used and how much. For example, if you want to minimize sodium in your diet, you can use less salt when making your soup. If you want to control saturated fats, you can opt for olive oil or avocado oil instead of butter. Personalizing soups is also a great way to cater the overall taste to your preferences.
Here are 10 of our favorite winter soups starring sweetpotatoes.
1. Sweetpotato Noodle Soup – This gives a classic twist to the favorite chicken noodle soup by adding diced sweetpotatoes, which add additional Vitamins A and C, which are great for immunity!
2. Roasted Cauliflower Sweetpotato Soup – This soup offers a great option for using a head of cauliflower. You’ll combine it with sweetpotatoes, onions, garlic, broth, half and half and cayenne pepper, for a hint of spice. This veggie-rich soup is comforting on cold days and can help keep those nasal passages open!
3. Sweetpotato Chipotle Coconut Bisque – This bisque offers a great way to use coconut milk and combine the well-known flavors of sweet and smoky. With ingredients like black pepper, lime juice, cumin, chipotles in adobo sauce, coconut milk, curry powder and cilantro, your taste buds will be screaming (in a good way)!
4. Curried Sweetpotato Soup – This tasty soup requires only six ingredients! The heavy cream helps boost the consistency and bring out the flavor for this warm meal. It tastes best served with crispy onions, croutons, or some bread.
5. Sweetpotato Poblano Soup – This Mexican inspired soup is filled with delicious vegetables, including sweetpotatoes, onions, carrots, poblano peppers, and corn. They are decorated with a variety of spices, such as turmeric, chipotle powder, and cumin, to produce an eclectic and memorable flavor.
6. Red Eye Sweetpotato Soup – Looking for an extra boost in your soup for an afternoon pick me up? This Red Eye Sweetpotato Soup can help with that, since it uses ½ cup of brewed coffee, combined with sweetpotatoes, ham, cream fraiche, onion, coffee and peppercorns. A unique mid-afternoon pick me up.
7. Red Eye Sweetpotato Soup – Looking for an extra boost in your soup for an afternoon pick me up? This Red Eye Sweetpotato Soup can help with that, since it uses ½ cup of brewed coffee, combined with sweetpotatoes, ham, cream fraiche, onion, coffee and peppercorns. A unique mid-afternoon pick me up.
8. Red Curry Sweetpotato and Leek Stew – For a thicker stew meal option that provides “comfort with a kick,” consider this Thai inspired meal. It works well enjoyed as a soup or stew, or as a starter for a hearty salad or smaller meal.
9. Curried Sweetpotato Apple Soup – What’s better than warming up with a hearty bowl of sweetpotato soup? Perfect for a light lunch or dinner, our Curried Sweetpotato and Apple Soup is the perfect balance of sweet and savory. The spicy kick of curry powder and the creamy consistency are what make this sweetpotato soup. Serve with brie and apple grilled cheese sandwiches, topping with homemade croutons, or sprinkling with herbs of your choice.
10. Sweetpotato Vegetarian Chili – This sweetpotato chili will become a meatless Monday dinner staple in no time. The heartiness of the sweetpotatoes, beans and veggies will make any carnivore forget all about the lack of meat in the first place. The tangy lime finish zests up this vegetarian delight, creating a southwestern flair that will surely satisfy any veggie or meat lover. Sweetpotato chili is perfect as a stand-alone meal, topped (or smothered) with cheese, and garnished with chopped green onions, cilantro, or avocado.