Delicious Yet Healthy Indulgence Of Ginger And Sweet Potato Soup

Dive into a bowl of warmth and comfort. Ginger and sweet potato unite in this soup, offering a harmonious blend of flavors. Every spoonful bursts with aromatic spices. The vibrant orange hue? It promises a treat for the eyes and soul. 

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Ginger and Sweet Potato Soup

Ginger, known for its zesty kick, complements the velvety richness of sweet potato. It’s not just about taste; it’s an experience. This soup has it all: warmth, health, and undeniable appeal. Whether it’s a chilly evening or a need for a heartwarming meal, this soup stands out. Discover the magic of this delectable duo. 

Let your taste buds revel in this culinary masterpiece. Welcome to a world of flavor.

What Is Ginger And Sweet Potato Soup?

Ginger and Sweet Potato Soup is a creamy blend of two primary ingredients: sweet potatoes’ earthy sweetness and ginger’s zesty kick. This soup is a marriage of warmth and nutrition, often accentuated with spices and herbs

Its vibrant orange hue represents its rich flavor profile and nutrient content. Beyond its delectable taste, it offers health benefits, combining the anti-inflammatory properties of ginger with the vitamins of sweet potatoes. It’s a perfect comfort dish for any season.

History Of Ginger And Sweet Potato Soup 

Ginger and Sweet Potato Soup traces its origins to diverse global cultures. Sweet potatoes, indigenous to Central and South America, were embraced by various civilizations. Ginger, native to Southeast Asia, has been a culinary staple for millennia. 

As trade routes expanded, these ingredients met, leading to culinary fusions. This soup, a perfect blend of earthy sweetness and spicy zest, reflects a marriage of traditions. Its evolution captures a journey from ancient farming communities to today’s global kitchens.

Interesting Facts About The Ginger And Sweet Potato Soup

  • Nutritional Powerhouse: This soup combines ginger’s anti-inflammatory benefits with sweet potatoes’ vitamin-rich goodness.
  • Global Fusion: Ingredients represent the union of Southeast Asia and Central America, thanks to ancient trade routes.
  • Color Tells: The orange hue indicates high beta-carotene content, which is beneficial for eye health.
  • Versatility: Variations include coconut milk for a tropical twist or chili for a spicy kick.
  • Ancient Roots: Both ginger and sweet potatoes have been cultivated for over 5,000 years.
  • Seasonal Star: Popular in autumn but delightful any season.

What Makes The Ginger And Sweet Potato Soup Special?

  • Flavor Fusion: A harmonious blend of zesty ginger and earthy sweet potato creates a unique taste.
  • Health Boost: Rich in antioxidants, vitamins, and anti-inflammatory agents for overall well-being.
  • Culinary Versatility: Easily adaptable with coconut milk, herbs, or spices.
  • Visual Appeal: Its radiant orange hue entices the eyes before the first spoonful.
  • Texture Delight: Offers a spectrum from velvety smoothness to chunky richness.
  • Global Influence: Represents a confluence of culinary traditions from different continents.
Ginger and Sweet Potato Soup

Ingredients List 

White beans (15-ounce can)1 can (drained and rinsed)
Rainbow chard2 cups (stemmed and chopped)
Sweet potatoes2 large (peeled, cut into 1-inch pieces)
Freshly squeezed lime juice½ tablespoon
Bay leaf1
Vegetable broth4 cups
Fresh ginger1½ teaspoons (minced)
Garlic1 clove (minced)
Celery stalk1 (chopped)
Carrot1 medium (peeled and chopped)
White onion1 medium (chopped)
Olive oil2 tablespoons
Freshly ground black pepper¼ teaspoon
Sea salt1 teaspoon

Ingredient Tips

  • Beans: Opt for low-sodium canned beans or soak dried beans overnight.
  • Chard: Swap with kale or spinach if unavailable.
  • Sweet Potatoes: Choose firm, smooth-skinned ones for the best flavor.
  • Lime Juice: Freshly squeezed yields a brighter flavor than bottled.
  • Bay Leaf: Remove before serving to avoid a choking hazard.
  • Broth: Homemade vegetable broth elevates taste, but store-bought works in a pinch.

Can You Vary The Recipe With Other Ingredients? 

  • Keto: Replace beans with more low-carb veggies like zucchini. Consider using bone broth for added nutrients.
  • Paleo: Eliminate beans from the recipe and possibly increase the quantity of sweet potatoes. You can also add grass-fed meat or bone broth.
  • Gluten-Free: The basic recipe is already gluten-free, but always check the labels of store-bought broths to avoid hidden gluten.
  • Whole30: Skip the white beans and ensure the vegetable broth doesn’t contain sugar or additives.
  • Vegetarian: The basic recipe caters to vegetarians. Just provide your broth is truly vegetarian.
  • Vegan: This soup is naturally vegan as long as vegetable broth is used. For added creaminess, incorporate coconut milk or almond milk instead of dairy.
Ginger and Sweet Potato Soup

Recipe Directions 

  • Heat oil and sauté carrot, celery, and onion in a pot.
  • Add ginger and garlic, potatoes, bay leaf, and broth; boil, then simmer for 30 mins.
  • Discard bay leaves. Blend 4 cups of soup and return to the pot.
  • Mix in beans, chard, lime, and seasonings; serve once chard wilts.
Ginger and Sweet Potato Soup

Variations, Add-Ons, And Toppings


  • Tropical Twist: Add coconut milk for a creamier, tropical flavor.
  • Spicy Kick: Introduce red pepper flakes or a dash of cayenne for heat.
  • Meaty Version: Stir in diced chicken or turkey for added protein.


  • Grains: Mix in quinoa or brown rice for added texture and heartiness.
  • Legumes: Lentils or chickpeas can bring more depth and nutrition.


  • Crunch: Top with roasted pumpkin seeds or croutons.
  • Herbaceous Touch: Fresh cilantro, parsley, or chives can enhance the flavor.
  • Creaminess: A dollop of yogurt, sour cream, or vegan alternatives.

Scaling The Recipe 

  • Determine Proportion: First, decide your desired servings. You’re doubling if the original recipe serves 4 and you need 8. If you need it for 2, you’re halving.
  • Ingredients: Multiply or divide each ingredient’s quantity accordingly. For example, if doubling, use 2 cans of beans; if splitting, use just 1 cup of rainbow chard.
  • Cookware: Ensure your pot or pan can accommodate the scaled amount, especially if doubling or tripling.

What Is Used For Garnishing?

  • Fresh Herbs: Chopped parsley, cilantro, chives, or basil. Add color and fresh flavors.
  • Seeds & Nuts: Roasted pumpkin seeds, sunflower seeds, or crumbled walnuts give a crunchy contrast.
  • Creams: A swirl of cream, yogurt, or coconut milk offers a creamy visual contrast.
  • Spices: A sprinkle of paprika, chili flakes, or fresh black pepper can elevate the dish’s warmth.
  • Citrus: Lemon or lime zest can impart brightness.
  • Cheese: Grated Parmesan or crumbled feta adds a salty richness.
Ginger and Sweet Potato Soup

Can I Make Ginger And Sweet Potato Soup In A Slow Cooker Or Instant Pot?

  • Slow Cooker: Combine all ingredients except chard and lime juice in the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Once soft, blend part of the soup for creaminess, then add chard and lime juice. Stir until chard wilts.
  • Instant Pot: Use the sauté function to heat olive oil, then cook the carrot, celery, onion, ginger, and garlic. Add sweet potatoes, beans, bay leaf, and broth. Seal and pressure cook on high for 15 minutes. Release pressure, discard bay leaf, blend part of the soup, then add chard and lime juice, stirring until chard wilts.

Can I Use Store Bought Broth, Or Should I Make My Own?

Store-Bought Broth

  • Convenience: Ready to use, saving time and effort.
  • Consistency: Offers a uniform flavor each time.
  • Variety: Available in multiple flavors and dietary options (low-sodium, organic, vegetarian).

Homemade Broth

  • Flavor Control: Customize the taste according to your preference.
  • No Additives: Avoid preservatives and added MSG often found in store versions.
  • Cost-Effective: Make large batches from leftover veggies or meat bones.

Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup? 

  • Meat: Chicken, turkey, or pork can be easily added. Brown the meat first for enhanced flavor.
  • Fish: Delicate fish like cod or salmon can be integrated. Add towards the end of cooking to prevent overcooking.
  • Pasta: Small shapes like orzo, ditalini, or even noodles can be introduced for added heartiness. Cook separately and add to prevent the soup from becoming too starchy.
  • Vegetables: Almost any veggie can be a fit. Consider zucchini, bell peppers, kale, spinach, or peas. They can replace or complement existing ingredients.
Ginger and Sweet Potato Soup

Success Tips-Tips And Tricks For Making The Recipe

Prepping Tips

  • Mise en Place: Have all ingredients prepped and ready before starting.
  • Uniform Cuts: Ensure veggies are chopped uniformly for even cooking.
  • Fresh Herbs: Add robust herbs (like rosemary) early but delicate ones (like basil) towards the end.

Cooking Time Tips

  • Low and Slow: Simmer soups gently rather than boiling aggressively for depth of flavor.
  • Blending: For a creamy texture, blend a portion of the soup and mix it back in.
  • Skimming: Regularly skim off any foam or fat that rises to the surface for clearer soups.
  • Taste Test: Always taste and adjust seasonings, especially before serving.
Ginger and Sweet Potato Soup

Nutritional Values 

The Ginger and Sweet Potato Soup not only tantalizes taste buds but is also a nutritional powerhouse. Brimming with essential vitamins and minerals, every serving offers a healthful balance of dietary fiber, proteins, and antioxidants, making it as nourishing as it is delicious.

What Are The Total Calories In The Soup?

The estimated calorie count in the recipe is 250-300. It depends on the ingredients used.

Dietary Restrictions Of The Ginger And Sweet Potato Soup

  • Vegan/Vegetarian: As long as the vegetable broth is genuinely plant-based, this soup meets the criteria for both diets.
  • Gluten-Free: The core recipe is gluten-free, but always verify store-bought broth for hidden gluten.
  • Nut-Free: This recipe doesn’t include nuts, making it suitable for those with nut allergies.
  • Dairy-Free: No dairy is present in the basic recipe.
  • Low-Calorie: It’s relatively low in calories but rich in nutrients.

Health Benefits The Of Ginger And Sweet Potato Soup

  • Anti-inflammatory: Ginger contains gingerol, which helps in reducing inflammation and pain.
  • Digestive Aid: Ginger promotes smooth digestion and can alleviate gastrointestinal irritation.
  • Rich in Vitamins: Sweet potatoes are high in vitamins A and C, supporting the immune system and skin health.
  • High Fiber: Both sweet potatoes and beans contribute dietary fiber, aiding digestion and promoting satiety.
  • Antioxidants: Ginger and sweet potatoes are packed with antioxidants, which combat free radicals.

Nutrition Table

Nutrition Table

How Can I Make Ginger And Sweet Potato Soup Lower In Sodium? 

  • Low-Sodium Broth: Choose a low-sodium or sodium-free vegetable broth.
  • Limit Added Salt: Reduce or skip the added sea salt. Season to taste at the end.
  • Rinse Beans: If using canned beans, rinse them thoroughly to remove excess salt.
  • Fresh Ingredients: Prioritize fresh vegetables over canned or pre-packaged, as these often contain added salt.
  • Herbs & Spices: Enhance flavor with sodium-free seasonings like garlic, fresh herbs, or a squeeze of lime.

How Can I Make Ginger And Sweet Potato Soup Lower In Sugar?

  • Choose Sweet Potatoes Wisely: Opt for less sweet varieties, like Japanese sweet potatoes.
  • Limit Natural Sugars: Reduce the number of sweet potatoes or replace them partially with a lower-sugar vegetable like cauliflower.
  • Broth Selection: By reading labels, ensure your vegetable broth doesn’t contain added sugars.
  • Fresh Ingredients: Use fresh vegetables over canned, as canned options might contain sugars.
  • Beans: Choose unsweetened canned beans or cook dried beans without sweetening agents.
Soup lover

How To Serve The Ginger And Sweet Potato Soup Best?

  • Warm Bowls: Preheat soup bowls to ensure the soup stays warm longer.
  • Garnish: Top with fresh herbs like cilantro or parsley, roasted pumpkin seeds, or a swirl of coconut milk for a creamy touch.
  • Accompaniments: Serve with crusty whole-grain bread or gluten-free crackers for a textural contrast.
  • Texture: Add a dollop of Greek yogurt or sour cream for a creamy tang.
  • Zest: A light sprinkle of lime or lemon zest can elevate the soup’s freshness.

Perfect Side Dishes To Complement Ginger And Sweet Potato Soup

  • Crusty Bread: A loaf of freshly baked sourdough or whole-grain bread, perfect for dipping.
  • Green Salad: A light, crisp salad with vinaigrette dressing can offer a refreshing contrast to the soup’s richness. Consider toppings like goat cheese, walnuts, and dried cranberries.
  • Grilled Cheese Sandwich: A classic pairing; opt for a sharp cheddar or smoky gouda.
  • Quinoa Salad: A cold salad with veggies, feta, and a lemon-herb dressing offers protein and a refreshing palate contrast.
  • Roasted Veggies: Root vegetables or Brussels sprouts roasted with garlic and herbs.
Soup lover

How Long Can We Store The Soup?

  • Refrigerator: Once cooled, transfer the soup to an airtight container. It will remain fresh for 3-4 days.
  • Freezer: For longer storage, freeze the soup. Use freezer-safe containers or heavy-duty freezer bags, leaving some space at the top for expansion. Label with the date and contents. It can last up to 2-3 months.
  • Reheating: Always reheat only the portion you intend to consume. Use a microwave-safe dish, or on the stovetop, heat gradually, stirring occasionally.
  • Avoid Repeated Thawing: For best quality, thaw frozen soup overnight in the refrigerator and consume it promptly after reheating. Avoid refreezing.

Can I Make Soup In Advance?

  • Flavor Development: Soups often taste better the next day as ingredients meld together, deepening the flavors.
  • Convenience: Prepare soup a day or two before an event, reducing last-minute cooking stress.
  • Cooling: After cooking, let the soup cool to room temperature. This prevents condensation and potential wateriness when storing.
  • Storage: Use airtight containers to store in the refrigerator, ensuring freshness.

What Can We Do With Leftovers?

  • Pasta Sauce: Blend the soup to a smooth consistency and toss with pasta. Add cheese or fresh herbs.
  • Grain Bowl Base: Pour over cooked quinoa or rice and top with veggies, protein, and sauce.
  • Stew Starter: Add protein like chicken or tofu and additional vegetables to make a hearty stew.
  • Curry Base: Mix in coconut milk, spices, and protein for an instant curry dish.
  • Pie Filling: Use as a base for a vegetarian pot pie.
  • Bread Dip: Blend until smooth and serve as a dip with crusty bread.
Soup lover

Special Tools/Equipment Needed 

  • Large Pot or Dutch Oven: To cook the soup, a Dutch oven retains heat well and ensures even cooking.
  • Chef’s Knife & Cutting Board: Essential for chopping and preparing vegetables, ginger, and garlic.
  • Blender or Immersion Blender (Stick Blender): To blend a portion of the soup, giving it a creamier texture without adding dairy.
  • Wooden Spoon or Ladle: For stirring the soup and ensuring ingredients don’t stick to the bottom of the pot.
  • Measuring Cups & Spoons: To measure out ingredients accurately, especially liquids and seasonings.
  • Strainer: Useful to rinse the canned beans or to ensure a super-smooth texture by straining the soup after blending.
  • Soup Bowls: Preferably deep bowls that retain heat well for serving.
  • Ladle for Serving: Ensures an even amount of broth and ingredients in each serving.
  • Can Opener: If you’re using canned beans.
  • Microplane or Grater: Useful for mincing the fresh ginger if you don’t prefer chopping.

Frequently Asked Questions 

Can I Substitute The White Beans With Another Type Of Bean?

Certainly, Navy beans, cannellini beans, and chickpeas are all suitable replacements for white beans. However, each bean variety may slightly alter the soup’s flavor and texture.

What Can I Use If I Don’t Have Fresh Ginger On Hand?

While fresh ginger is ideal for its unique zest and flavor, ground ginger can be a viable alternative. Typically, a ratio of 1/4 teaspoon of ground ginger can replace 1 teaspoon of fresh ginger. Adjust according to taste.

Is There A Preferred Variety Of Sweet Potato For This Soup?

Any variety of sweet potato will suffice. However, the orange-fleshed sweet potatoes, often labeled “yams” in the U.S., impart a richer color and slightly sweeter taste. Meanwhile, white or purple sweet potatoes offer a subtler flavor.

What Can Be Done If My Soup Turns Out Too Thick?

If the consistency is too thick, add more vegetable broth or water until you achieve your desired thickness. Do remember to adjust the seasonings accordingly.

How Can I Enhance The Spiciness Of The Soup?

To kick the soup, incorporate a diced chili pepper during the sautéing stage or sprinkle in some chili flakes or cayenne pepper. Adjust the quantity based on your heat preference.

Delicious Yet Healthy Indulgence Of Ginger And Sweet Potato Soup

Delicious Yet Healthy Indulgence Of Ginger And Sweet Potato Soup

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Recipe by Hanna Barnes Course: Soup Recipe


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A harmonious blend of earthy sweetness and spicy zest, the Ginger and Sweet Potato Soup warms the soul with every spoonful. Perfect for cozy evenings, its depth of flavor and creamy texture make it a comforting favorite for many.


  • White beans (15-ounce can)

  • Rainbow chard

  • Sweet potatoes

  • Freshly squeezed lime juice

  • Bay leaf

  • Vegetable broth

  • Fresh ginger

  • Garlic

  • Celery stalk

  • Carrot

  • White onion

  • Olive oil

  • Freshly ground black pepper

  • Sea salt

Step-By-Step Directions 

  • Gather All Ingredients
    Olive oil, vegetables, spices, and broth.
    Peel and cut the sweet potatoes into 1-inch pieces.
    Mince the ginger and garlic.
    Chop the carrot, celery, onion, and rainbow chard.
  • Cooking
    Heat olive oil in a large pot over medium heat.
    Once hot, add the carrot, celery, and onion. Sauté these vegetables for about 3 minutes until they begin to soften.
    Stir in the ginger and garlic, letting them cook for about 1 minute to release their flavors.
  • Blending
    Incorporate the sweet potatoes, bay leaf, and broth into the pot. Bring the mixture to a boil.
    Once boiling, reduce the heat to low and allow the soup to simmer gently for 30 minutes.
    After simmering, remove and discard the bay leaf. Mix 4 cups of the soup in a blender until you achieve a creamy consistency.
  • Final Touches
    Pour the blended soup back into the pot and give it a good stir to combine.
    Add the white beans, chopped chard, freshly squeezed lime juice, ground black pepper, and sea salt. Mix everything.
    Cook just enough for the chard to wilt, about 2-3 minutes.
  • Serving
    Give the soup one final stir, then ladle it into bowls. Serve hot and enjoy!


  • Opt for organic sweet potatoes to reduce pesticide residues.
  • Ginger’s potency can vary; adjust according to your taste preference.
  • Consider roasting the sweet potatoes beforehand for a smokier flavor.
  • Consider stirring in coconut milk or cream towards the end for an added creamy texture.
  • The soup can act as a base; get creative by adding your favorite herbs or spices.
  • If storing for later, remember flavors intensify, especially the ginger.
Hanna Barnes

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