Roasted Sweet Potato Soup VEG, V, LF, GF

Makes 12 cups This soup is vegetarian (VEG), vegan (V),lactose free (LF) and gluten free (GF)

One of my favourite vegan soups is Peanut Soup. It’s a combination of stock, peanuts, sweet potatoes, onions and some heat. There are many variations to this soup, but in general it’s a very thick, hearty, slightly spicy main course soup that is usually served with rice.

Peanut Soup is off limits to anyone with a peanut allergy, and that includes me. I was diagnosed with the allergy just a couple of years ago and oh how I miss peanuts. What does a girl do when her favourite soup recipe might kill her? She substitutes almonds for the peanuts.  If you don’t have a peanut allergy, use peanuts instead, it’s totally your call.

I serve this with a tossed green salad to round out the meal.

3 large sweet potatoes = 10 cups chopped, see Step 2

2 large onions, chopped the same size as the sweet potatoes

3 Tbsp canola oil, divided

1 ½ tsp turmeric

1 ½ tsp freshly cracked coarse black pepper

1 ½ tsp cinnamon

½ tsp table salt

4 garlic cloves, diced

2 stalks celery, chopped into ¼-inch slices

8 cups no salt added vegetable stock or vegetable broth

1 ½ cups red lentils

¾ cup natural almond or peanut butter, crunchy or smooth (natural = no sugar added) see professional home economist tips below

1 Tbsp + 1 tsp freshly grated ginger

¼ tsp or more red pepper flakes, optional

2 green onions, thinly sliced – see professional home economist tips below

½ cup cilantro, finely chopped, optional


  1. Make sure the rack is in the middle of your oven. Preheat oven to 375°F. Line a large rimmed baking sheet with wet parchment paper. Set aside.
  2. In a large bowl whisk together: 2 Tbsp oil, turmeric, cracked pepper, cinnamon, and salt (if using) blending well.
  3. Scrub sweet potatoes well, pat dry and cut each in half lengthwise, then cut each half in half again, slice the quarters into approximately 1×1-inch pieces. The bigger the pieces the longer the roasting, your call, I go with smaller to equal faster cooking time. You should get approximately 10 cups of chopped sweet potatoes. Tip into the large bowl with the spice blend, add onion.
  4. Using a large woooden spoon or a rubber spatula, fold the spices onto the sweet potatoes and onions, and tip into prepared pan. Roast in the oven for 45-55 minutes (depending on the size) or until all the vegetables are soft.
  5. Meanwhile, or halfway through the roasting period, start the soup portion: heat a large pot or a Dutch oven over medium-high heat, add the remaining oil (1 Tbsp) add garlic and celery and sauté until they start to get soft. Add stock and bring to the boil.
  6. When the stock comes to the boil, rinse lentils and add, stir well and bring back to the boil, cover, reduce heat to simmer and cook until the lentils are soft about 20 minutes, stirring occasionally.
  7. When the vegetables are out of the oven in all their glorious roasted yumminess and the lentils are soft in the pot, tip the vegetables into the soup, stir well and bring back to the boil, stirring occasionally.
  8. Add almond butter or peanut butter and ginger and red pepper flakes if using, stir in well, remove from the heat.
  9. To blend or not to blend? Use either a hand- held immersion blender or process this in an upright blender, I prefer the hand-held immersion blender for this soup, because I hate washing dishes and this way has less cleanup. Puree the soup until well blended and its very creamy looking OR use a potato masher and mash well OR blend in small batches in a blender or food processor.
  10. Ladle into soup bowls and sprinkle with green onions and cilantro, if you are using and serve.

Makes 12 cups

1 one serving as a soup side dish = 1 cup

Per Serving: 173 Calories, 8.1 g Total Fat, 3.8 g Saturated Fat, 0 g Trans Fat, 0 mg Cholesterol, 50 mg Sodium, 28.8 g Carbohydrate, 5.1 g Fibre, 5.3 g Sugars, 0 g Added Sugars, 9.3 g Protein, 430 mg Potassium


Professional home economist tips

Make this a main course by upping the serving size to 2 cups.

Make sure that you are using natural almond or peanut butter. If you use a nut butter that has added sugar the mixture coagulates….aka turns into a lump and is gross. Just a heads up.

No green onions – use chives or finely diced red onion

For more heart healthy recipes loaded with fibre recipes check out my latest cookbook Peace, Love and Fibre on or on

8 thoughts on “Roasted Sweet Potato Soup VEG, V, LF, GF”

    1. Yes, red ones tend to dissolve where the brown ones keep their shape.
      I use the red ones when I want to add protein, fibre and thicken a soup.
      Peace, love and fibre,


    Looks delish, Mairlyn. I am going to make this as my Covid comfort food. Maybe I’ll even stir in a dob of sour cream in my bowl for a little extra decadence.😋

  2. Recipe says ‘scrub and pat dry’ the sweet potatoes. I assume from this the sweet potatoes are not peeled???. If the skin stays (for extra fibre???) does it blend in easily?
    Recipe sounds delicious. Can’t wait to try!

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