Sweet Potato Soup

Number of Servings: 6 (438 g)
Active Time: 15 Minutes
Total Time: 30 Minutes

The secret ingredient to this soup is peanut butter. Nuts add a good dose of protein and healthy fat to a marvelous mix of vegetables. Be careful if you choose to puree the soup in a blender—hot liquids will explode, so cool the soup down if you’re not using an immersion blender.


  • 1 tablespoon canola oil
  • 1 large onion, diced
  • 1 medium red bell pepper, seeded and diced
  • 2 medium carrots, diced
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon freshly ground black pepper
  • 1 clove garlic, minced
  • 1 teaspoon fresh ginger, peeled and grated
  • 1 large sweet potato, peeled and cubed
  • 6 cups low-sodium vegetable broth
  • 1 (14.5-ounce) can no salt added diced tomatoes, with their juices
  • 2/3 cup natural peanut butter
  • 2 teaspoons honey
  • 1/2 cup scallion greens, chopped


  1. Heat the oil in a large pot over a medium-high heat. Add the onions, bell pepper and carrots and cook, stirring until the vegetables soften. Add the cayenne, black pepper, garlic and ginger and cook for 1 minute more.
  2. Stir in the sweet potato, broth and tomatoes and bring to a boil. Reduce the heat to medium-low and simmer until the potatoes are tender, about 20 minutes.
  3. Puree the soup in the pot using an immersion. Add the peanut butter and honey and stir, over low heat, until the peanut butter melts. Serve warm, garnished with the scallions.

Nutrition Facts

6 servings per container

Serving Size 438 g

Amount per serving
Calories 280
% Daily Value*
Total Fat 17g 22%
Saturated Fat 3g 15%
Trans Fat 0g
Polyunsaturated Fat 4.5g
Monounsaturated Fat 9g
Cholesterol 0mg 0%
Sodium 170mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 5.5g 18%
Total Sugars 12g
Includes 4g Added Sugars 8%
Sugar Alcohol 0g
Other Carbohydrate 7g
Protein 8g
Vitamin D 0mcg 0%
Calcium 96.8mg 8%
Iron 1.6mg 10%
Potassium 570mg 10%
Vitamin A 626.1mcg 70%
Vitamin C 40.6mg 45%
Vitamin E 3.6mg 25%
Vitamin K 23.6mcg 20%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 5.7mg 40%
Vitamin B6 0.3mg 20%
Folate 50.6mcg 13%
Vitamin B12 0mcg 0%
Biotin 28.1mcg 90%
Chloride 153.9mg 6%
Pantothenate 0.7mg 20%
Phosphorus 130.3mg 10%
Iodine 0.9mcg 0%
Magnesium 63.3mg 15%
Zinc 1mg 10%
Selenium 1.6mcg 4%
Copper 0.2mg 20%
Manganese 0.7mg 30%
Chromium 1.2mcg 2%
Molybdenum 4.3mcg 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Low Sodium Vegetable Broth (water, Organic Carrots, Organic Onion, Organic Celery, Organic Leeks, Organic Tomato Puree, Organic Mushrooms, Organic Garlic, Sea Salt, Organic Savory Leaf, Organic Ground Bay Leaf), Diced Tomatoes (tomatoes, Tomato Juice, Calcium Chloride, Citric Acid), Peanut Butter (ground Peanuts), Onion, Sweet Potato, Carrots, Red Bell Pepper, Scallions, Canola Oil, Honey, Garlic, Ginger, Black Pepper, Cayenne Pepper.

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