Sweet Potato Soup

Tanya Eisenwasser

Print Recipe

Creamy sweet potato soup with ginger and turmeric.

Prep 15 min

Cook 30 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 2 lbs sweet potatoes (about 3 medium), peeled and cubed
• 2 tablespoons coconut oil or olive oil
• 1 medium onion, diced (optional)
• 3 cloves garlic, minced (optional)
• 2 tablespoons fresh ginger, grated
• 1 teaspoon ground turmeric (or 1 tablespoon fresh, grated)
• 4 cups vegetable broth
• 1 can (13.5 oz) full-fat coconut milk
• 1 teaspoon sea salt, or to taste
• Pinch of ground cinnamon (optional)

Instructions

Prep

1. Peel and cube sweet potatoes into 1-inch pieces.
2. Dice the onion and mince the garlic.
3. Grate fresh ginger using a microplane or fine grater.

Cook

1. Warm oil in a large pot over medium heat.
2. Add onion and cook until soft and translucent, about 5 minutes.
3. Add garlic and ginger. Stir for 1-2 minutes until fragrant.
4. Add turmeric and stir for 30 seconds to bloom the spice.
5. Add sweet potatoes and broth.
6. Bring to a boil, then reduce heat. Cover and simmer for 20-25 minutes until sweet potatoes are completely tender.

Blend

1. Remove pot from heat.
2. Stir in coconut milk.
3. Use an immersion blender to blend until smooth. Alternatively, carefully transfer to a regular blender in batches, leaving the lid slightly vented to release steam.
4. Taste and adjust salt as needed. Add a pinch of cinnamon if desired.

Serve

Ladle into bowls. Optional: drizzle with a swirl of coconut milk or top with fresh herbs.

Tips & Substitutions

• Two tablespoons of ginger gives noticeable warmth. Start with 1 tablespoon for a milder soup and add more to taste.
• Onion and garlic are optional. They can be histamine liberators for some people. Skip them or reduce the amount based on your tolerance.
• An immersion blender makes this easy. If using a regular blender, leave the lid slightly vented and blend in batches to avoid steam buildup.
• Swap coconut milk for hemp milk if coconut is a trigger. The soup will be thinner but still smooth.
• Use fresh broth or substitute water with extra salt if you don't have a broth you trust.

Why This Works

Sweet potatoes. Naturally low in histamine and generally well tolerated. They provide fiber and micronutrients that support overall gut health, and their natural sweetness adds flavor without sugar.

Fresh ginger. Generally well tolerated and commonly used in low histamine cooking. Some people find it soothing for digestion, though individual response varies.

Turmeric. Generally well tolerated in small amounts. It adds warm color and flavor without histamine concerns for most people.

Coconut milk. A dairy-free alternative that adds creaminess. Check your coconut milk label for additives like guar gum or carrageenan.

Onion and garlic. These contain small amounts of quercetin, a compound sometimes discussed in mast cell research, though individual response varies. They can also act as histamine liberators for sensitive individuals.

Storage

Best eaten fresh the day it's made. If you need to store it, cool quickly, refrigerate in an airtight container, and eat within 24 hours. You can also freeze individual portions immediately after cooling. Generally lower risk than meat or fish leftovers, but still best cooled quickly and stored briefly.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.