Raw Vegan Sweet Potato Soup

The Amazing Sweet Potato

Sweet potatoes are often served with lots of sugar, butter and marshmallows added. That ruins the nutritional value of this lovely tuber. They are naturally high in Vitamins A, B6 and C, Manganese, Potassium,area great source of fiber and surprisingly even protein. One cup of sweet potatoes contains 4 grams of protein. This tuber also provides a source of Potassium, Copper, Iron, Riboflavin and more essential minerals.

Sweet potatoes score a magnificent 65 out of 100 on the Nutrient Balance Indicator and contain very high anti-inflammatory properties. They have a low glycemic load and have only 13 grams of sugar per cup.

Combining these incredible healthful qualities with other great foods such as celery and carrot juice then keeping them raw makes for a powerful dietary healing recipe. Enjoy this easy to make soup which can be heated if desired. Just remember to keep the temperature below 117 degrees (Fahrenheit) to keep those enzymes alive.

Yum

Source
Source

Vote For Monsieur's Soup!

5 stars from 2 ratings of Raw Vegan Sweet Potato Soup

Cook Time

Prep time: 15 min
Ready in: 15 min
Yields: Six 1 cup servings
Click thumbnail to view full-size

Ingredients

  • 3 cups Sweet Potatoes, grated
  • 1 cup Celery, chopped
  • 1/4 cup Onion, chopped
  • 1/2 tsp Turmeric
  • 1/2 tsp Dill Weed, dried or fresh
  • 1/2 tsp Coriander
  • 1/4 tsp Fennel Seeds, Careful! This is a strong flavor.
  • 1 clove Nutmeg, grate over top of soup
  • 4-5 Carrots, to equal about 1 cup of juice
  • 1/4 tsp Basil, dried
  • 1-2 cups Water, to thin soup

Instructions

  1. Peel sweet potatoes and cut off ends, grate by hand or use food processor. Yield should be approximately three cups. Put in blender.
  2. Roughly chop onion and celery. Add to blender.
  3. Measure spices and herbs. Add to blender.
  4. Add carrot juice and one cup of water to blender.
  5. Slowly add water as necessary to achieve desired texture. Remember this is a soup and it should have body.
  6. Grate nutmeg over top of soup in serving dish.
  7. Add salt to taste if desired.
  8. If you do not have a juicer to make the carrot juice, add a sweet apple that has been peeled and cored.
  9. If your blender is not powerful enough to make the soup smooth, put it in the food processor for a few minutes using the S blade. Add coconut milk for a creamier soup, but remember that adds calories.
Nutrition Facts
Serving size: 1 Cup
Calories 59
Calories from Fat0
% Daily Value *
Fat 0 g
Carbohydrates 13 g4%
Sugar 4 g
Protein 2 g4%
Cholesterol 1 mg
Sodium 41 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
My dividers are free for anyone to use, no attribution required.
My dividers are free for anyone to use, no attribution required.

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Comments 45 comments

Victoria Lynn profile image

Victoria Lynn 3 years ago from Arkansas, USA

I have never understood why people add sugar and marshmallows to make something already sweet sickly sweet. I thought I didn't like sweet potatoes until I tried them plain! Your recipe looks tasty and healthy. Pinning it! Thanks!


marcoujor profile image

marcoujor 3 years ago from Jeffersonville PA

A table for two...candlelight...Monsieur and marcoujor enjoying some delicious sweet potato soup... Heaven only knows where this 5-star dish might lead...?!

This lady loves her tubers! Voted UP & UABI & sweet! Hugs, mar


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Monsieur hoped you would like his sweet surprise Mar. He has not cooked much lately but is back on track now. You are such a great sport!


Storytellersrus profile image

Storytellersrus 3 years ago from Stepping past clutter

Yes!!! I am going to Rembrandt this one even though I eat meat. Thank you thank you thank you!!!


mckbirdbks profile image

mckbirdbks 3 years ago from Emerald Wells, Just off the crossroads,Texas

Hello Hyphen. Just stopped by to see what's cooking. Come to find out it is Monsieur.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

That is funny mcbirdbks. He turns into a marshmallow whenever Mar smiles at him.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Victoria Lynn, I agree. I never understood that either. Many people would love veggies if they could experience them in their natural state. This soup really is great. I hope you try it. thank you so much.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi Storyteller. This really did turn out well. This is the first time i have made it and we loved the soup. I hope you like it as much as we do. Thank you, it is great to see you.


always exploring profile image

always exploring 3 years ago from Southern Illinois

I love sweet-potatoes, although i've never had sweet-potato soup. It looks and sounds delicious, plus being healthy. I will make this. Thank you again for sharing good recipes...


thelyricwriter profile image

thelyricwriter 3 years ago from West Virginia

Voted up, awesome, interesting, useful, and 5 stars Hyp. Sorry for such a late visit. Very busy anymore working. Your food hubs were always a favorite with me Hyp. This is another one that I will keep for my wife. I get the benefits cause I don't have to cook. lol Excellent!!

I didn't know there were so many benefits from this. Very interesting.


Fossillady profile image

Fossillady 3 years ago from Saugatuck Michigan

I imagine this recipe is real yummy! I love sweet potatoes, but often don't know what to do with them. I love soup and this is a great time of year for it! Will give it a try.


Alastar Packer profile image

Alastar Packer 3 years ago from North Carolina

Now that is some good soup- and what a great list of ingredients. Thanks for the recipe Hyph, something different for the sweet tators besides baking and Nature's Own sweet potato and cinnamon crackers.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello dear always exploring. It really is delicious and so healthful for us. This is good warm or cold. We usually have it at room temperature. thanks for the visit my friend.


aviannovice profile image

aviannovice 3 years ago from Stillwater, OK

This is super. I also like a sweet potato casserole with a few walnuts or pecans atop just a smattering of brown sugar, but not a lot.


teaches12345 profile image

teaches12345 3 years ago

We do eat a lot of sweet potatoes around here. Love them roasted, but will have to try this soup idea as it looks really good. Thanks for the share on this one.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi lyricwriter. Never be sorry. It is always great to see you here. I hope you enjoy the soup. We love it. Thanks for the visit.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello fossillady. is has been a great year for sweet potatoes. They have been so rich and sweet that I cannot get enough. I have some more unusual recipes. I will publish another very soon. Thank you so much for stopping by.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Alastar, this recipe is so natural and healthy that you will be to the gym for hours. I hope JT makes it for you very soon. We love it.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello aviannovice. I love sweet potatoes and pecans. I make a sauce with almonds. I will try pecans next time. Thanks for the inspiration!


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello teaches12345. The nutmeg is a very nice touch. I love that flavor. Yum, now I want more all over again. Enjoy the soup.


lilyfly profile image

lilyfly 3 years ago from Wasilla, Alaska

I had sweet potato pie, and it's better than pumpkin pie... so, I'll bet this is better than butternut squash soup... but baby, where are your blue money words, surely they are paying a class act like you? twll me you are not doing this for free. Youand Moon have to stop ganging up on me. Hope to talk more at length later... love yaz, lily


Frank Atanacio profile image

Frank Atanacio 3 years ago from Shelton

I enjoy sweet potatoes.. so this has to taste good.. thank you hphen for the share :)


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello Lily. This is different than butternut. It is lighter and a bit more naturally sweet. It is going to be great in summer. I plan to serve it chilled with a sprig of mint. Yum. Moon and I gang up on you? Surely you jest. lol


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi Frank. I hope you like the soup. We love it. Thank you friend.


Genna East profile image

Genna East 3 years ago from Massachusetts, USA

Sweet potatoes are one of my favorites, Brenda. And you are so right about how additives like butter and sugar can ruin the natural taste and nutrition. The turmeric spice is interesting; I love dill weed, and fennel is very strong – you’re right, again. :-) I’m going to try this recipe and soon! Thank you.


Movie Master profile image

Movie Master 3 years ago from United Kingdom

I have been looking for a recipe to try sweet potatoes, I'm looking forward to trying this soup.

Thank you and voted up.

Best wishes Lesley


Vincent Moore 3 years ago

I love sweet potatoes and eat them every week. I wouldn't add anymore sweetness to them though, I stay away from processed sugar since becoming a vegan. Tumeric spice? yes I must try that.The other ingredients certainly will work brilliantly. Can't wait to make this delicious looking soup.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi Genna. It is nice to see you. I thought the turmeric would add an exotic flavor and it contains great health benefits. I hope you like the soup. It really is a lovely flavor.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello Movie Master. This is a great way to use sweet potatoes while keeping the raw benefits. I am looking forward to making it this summer and serving it chilled. Thank you so much.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi Vincent. I love creating vegan and/or raw recipes. Turmeric gives a richness to the soup while the other spices brighten the flavor. Enjoy.


Vincent Moore 3 years ago

I have Turmeric and will definitely try it with other dishes as well, most definitely in your soup.


Just Ask Susan profile image

Just Ask Susan 3 years ago from Ontario, Canada

I really like sweet potatoes but hubby is not fond of them. However I think I'll try making your soup and see if this will help to convert him as it sounds delicious.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi Susan. I hope your husband likes the soup. I just bought sweet potatoes and need to come up with another creative way to serve them. Thank you so much.


PegCole17 profile image

PegCole17 3 years ago from Dallas, Texas

Hello Hyphen. This sounds absolutely delicious and nutritious as well. I have never tried raw sweet potatoes but it does have great appeal. The color is beautiful and with the added celery and carrots and spices it makes for a hearty soup. Thanks so much. I hope to try out my poor neglected food processor on this recipe.


Peggy W profile image

Peggy W 3 years ago from Houston, Texas

We also like sweet potatoes minus the marshmallows, etc. which make them too sweet. I have never tried them raw but am sure that they are good the way you have made them in this recipe. Will have to give them a try. I like your idea of serving it chilled. Up, useful and interesting votes.


Rosemay50 profile image

Rosemay50 3 years ago from Hawkes Bay - NewZealand

I can't imagine putting sugar and marshmallows into sweet potatoes, ugh.

This is simple and healthy and the colour is lovely, never eaten them raw but this looks so tempting.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi Peg. It really is a lovely dish. I always remember that colorful vegetables bring powerful nutrition for our bodies. Thank you. I hope you enjoy the soup.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hi PeggyW. I am looking forward to this on a hot summer day. Gazpacho type foods get me through those steamy days. I have never understood why people pile brown sugar and marshmallows on a lovely food like sweet potatoes. Thank for the visit and the votes!


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Hello Rosemay. Me either. It is just sickly sweet that way. I hope you like this delicious and healthful way of preparing sweet potatoes.


Eiddwen profile image

Eiddwen 3 years ago from Wales

A wonderful recipe Brenda and thanks for sharing. Have a wonderful day.

Eddy.


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

Thank you dear Eddy. We love sweet potatoes and they are so good for us. I hope you enjoy the soup.


RTalloni profile image

RTalloni 3 years ago from the short journey

Uncooked sweet potatoes…hmmm. They are wonderful--we love them year round, simply baked w/out the added sweets, but this is interesting. Thanks for sharing your recipe!


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

I love raw foods anyway RTalloni. The raw sweet potatoes have an earthy quality and retain living enzymes that make them so very good for us. I hope you enjoy it.


travmaj profile image

travmaj 3 years ago from australia

This sounds delicious and different - I am certainly going to try this. - I love sweet potato but have never tried them raw - thank you


Hyphenbird profile image

Hyphenbird 3 years ago from America-Broken But Still Beautiful Author

travmaj, I think you will love it. Now we eat raw sweet potatoes all the time. Raw foods are very healthful for us. Let me know how you like the soup. Thanks for stopping by.

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