Roasted Garlic & Sweet Potato Soup Recipe

In the world of healthy foods and nourishing recipes, a warm bowl of roasted garlic and sweet potato soup checks all the boxes. It’s creamy, comforting and loaded with anti-inflammatory, gut-supporting nutrients.

Best of all, it’s simple: Just roast, blend and simmer.

Whether you’re recovering from illness, trying to improve the health of your gut or simply craving a nutrient-dense meal, this soup is a perfect go-to. Plus, this recipe is gluten-free, vegan and full of real food ingredients you likely already have.

Key ingredients

Let’s break down the star ingredients in this roasted garlic and sweet potato soup, not just for flavor, but for their health-promoting properties.

Sweet potatoes

• Rich in beta-carotene: Sweet potatoes are loaded with beta-carotene, a precursor to vitamin A that supports healthy vision and immune function.
• High in fiber: The fiber in sweet potatoes supports digestive regularity and helps feed beneficial gut bacteria.
• Low glycemic load (especially when paired with fat and fiber): While naturally sweet, their fiber content helps blunt blood sugar spikes when eaten in a balanced meal.
• Potassium and minerals: They deliver potassium, magnesium and trace minerals. These are helpful for hydration, nerve function and electrolyte balance.

Onion

• Prebiotic fiber: Onions contain inulin, a soluble fiber that acts as a prebiotic to feed your gut microbiome.
• Quercetin and flavonoids: They’re a source of powerful plant compounds like quercetin that have antioxidant and anti-inflammatory effects.
• Immune support: Onions also provide vitamin C, sulfur compounds and other compounds that help boost immune defenses.

Coconut oil

• Medium-chain triglycerides (MCTs): Coconut oil provides MCTs, which are more readily used for energy (versus long-chain fats).
• Antimicrobial effects: Lauric acid, one of the MCTs, has been studied for its potential antimicrobial activity against certain bacteria, viruses and fungi.
• Supports absorption of fat-soluble nutrients: The healthy fats help you absorb carotenoids (like the beta-carotene in sweet potatoes) and fat-soluble vitamins more effectively.

Garlic

• Sulfur compounds and allicin: Garlic’s allicin and sulfur compounds are known for their immune-boosting and antimicrobial properties.
• Anti-inflammatory and cardiovascular support: These compounds may help lower blood pressure, support healthy cholesterol and reduce inflammation.
• Prebiotic and gut benefits: Garlic also acts as a prebiotic, helping nourish beneficial gut flora.

Vegetable broth

• Hydration and mineral delivery: A high-quality vegetable broth gives you water plus minerals and trace elements.
• Gentle on digestion: In soups, broth helps make digestion easier while delivering nutrition to your system.
• Boost flavor without processed additives: When you use a clean, homemade or well-sourced broth, you avoid the additives, excess sodium and preservatives found in many store-bought versions.

When you combine all of these, along with water, you get a nutrient-dense, fiber-rich, immune-supporting, gut-friendly bowl of goodness.

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How to make roasted garlic and sweet potato soup

Here’s exactly how to transform those ingredients into a silky, nourishing soup:

Preheat your oven to 400 degrees Fahrenheit. Prepare your sweet potatoes by slicing them in half. Place them cut side up (or as desired) on a baking sheet.

Next, roast the sweet potatoes in the oven for 35-40 minutes or until they are soft and fork-tender. Once your potatoes are cooked, remove their skins by scooping out the flesh. Transfer the soft flesh into a medium bowl.

In a food processor (or high-speed blender), combine the roasted sweet potato flesh, chopped onion, coconut oil, garlic and water. Blend until the mixture is smooth and well combined.

From there, transfer the blended mixture to a medium stockpot over medium heat. Stir in the six cups of vegetable broth until everything is fully incorporated.

Reduce the heat to medium-low, and allow the soup to simmer for about 20 minutes, stirring occasionally. This helps the flavors deepen and ensures a creamy, unified texture.

Once it’s hot and well blended, ladle your roasted garlic and sweet potato soup into bowls. You can garnish with fresh herbs like parsley or cilantro, a drizzle of coconut milk, cracked pepper, or a dash of smoked paprika if desired.

More healthy soup recipes

In addition to this roasted garlic and sweet potato soup recipe, here are more nutritious soup recipes to make, including some crockpot soups:

• Mexican chicken pozole verde
• Minestrone soup
• Miso soup
• Thai coconut soup with chicken and ginger
• Pumpkin cashew soup
• Secret cucumber detox soup
• French onion soup
• Tuscan white bean soup
• Cauliflower soup
• Acorn squash soup
• Pea soup

Roasted Garlic & Sweet Potato Soup Recipe

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• Author: Ayla Sadler
• Total Time: 1 hour 5 minutes
• Yield: 8 bowls 1x
• Diet: Gluten Free

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Description

This roasted garlic and sweet potato soup is a great addition to any meal. It’s not only tasty, but also good for your gut. Try it today.

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Ingredients

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• 6 sweet potatoes
• 1 large onion
• 1 tablespoon coconut oil
• 3 cloves garlic
• 6 cups vegetable broth
• 1 cup water

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Instructions

1. Preheat oven to 400 degrees F. Slice potatoes in half, and bake for 35-40 minutes or until potatoes are fork-tender.
2. Remove the skin from the sweet potatoes, and put the sweet potatoes in a medium bowl.
3. In a food processor, add the sweet potatoes, onion, coconut oil, garlic and water, blending until well-combined.
4. In a medium stock pot over medium heat, add the mixture and the broth, stirring until well-incorporated.
5. Reduce heat to medium-low, and allow to simmer for 20 minutes, stirring occasionally.

Notes

• You can garnish with fresh herbs like parsley or cilantro, a drizzle of coconut milk, cracked pepper, or a dash of smoked paprika if desired.
• You also can customize ingredients. For instance, you can add ginger, turmeric or coconut milk to vary this recipe and make different versions.

• Prep Time: 5 min
• Cook Time: 60 min
• Category: Soups
• Method: Baking, Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 116
• Sugar: 6.4g
• Sodium: 468mg
• Fat: 1.8g
• Saturated Fat: 1.5g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 3.3g
• Protein: 1.8g
• Cholesterol: 0mg