This high protein vegan soup with classic vegan ingredients like sweet potato, coconut milk and beans has one unexpected ingredient… apples! If you’re skeptical, I totally understand, but trust me when I say that the sweetness of the apple totally balances out the savoury, creaminess of the sweet potato, coconut milk and other warming spices like ginger in this soup! Simply boil all of the ingredients together in a large pot until softened and blend into the creamiest, dreamiest soup!
Friends, I now present to you a creamy sweet potato and apple soup that just happens to be high protein.
Now, the combination of sweet potato and apple might sound kind of strange, but I PROMISE that it’s incredible. So incredible that my husband couldn’t stop talking about how good it was even days after eating it. Now THAT is a solid review!
I love this soup because the natural sweetness from the apples and sweet potatoes complements the earthy rosemary, ginger, and coriander spices, while the coconut milk adds a rich, creamy texture. Oh, and did I mention it only takes 30 minutes to make?!
And as with all of my sweet potato recipes, it’s a deliciously hearty dish that always hits the spot, whether you’re enjoying it for lunch or dinner. And may I suggest you pair it with my delicious and healthy 20-Minute Lemon-Tahini Vegan Caesar Salad if you’re wanting that classic soup-and-salad combo?!
What Makes This Soup High Protein?
So glad you asked! As a Registered Dietitian, you know that I love sneaking in extra protein goodness to my recipes to help you stay fuller for longer, and the white beans do just that!
The white beans add both protein and fiber to this soup, adding up to a whopping 15g of protein per serving, using just plant-based ingredients!
What Should I Pair This Soup With?
While I love this soup all on its own, it’s also delicious with my Actually Tasty and Healthy 20-Minute Kale Salad, which you can whip up while the soup is cooking!
Or, may I suggest a side of my Air Fryer Tofu Nuggets, that also take, like, 15 minutes to make?
Did you know that leaving the skin on the potatoes and carrots (just like we do in my Spicy Roasted Sweet Potato Fries!) increases the fiber in this soup to a whopping 12 grams per serving?! That’s about half of your daily need in one bowl!
Let’s Round Up the Ingredients!
One of the best parts about this soup is that we only use ingredients that you probably already have on hand!
Sweet Potato: Duh! These are the base of the recipe and because we keep the skin on the sweet potatoes, it adds tons of fiber to the soup!
White beans: The secret ingredient for extra fiber and protein! I used canned cannellini beans, but white navy beans also work great! I swear these add the creamiest texture and you can’t even taste them!
Apple: For sweetness! I used Opal apples in this recipe, but any sweeter apple will work great.
Carrots: For some extra nutrients, fiber and volume in this soup!
Coconut Milk: For creaminess! If you’re not a huge fan of coconut, I promise that you can hardly taste it. With that being said, you could totally sub it for another milk, like soy milk, but the soup might not be as creamy. You’ve been warned!
Ginger & Coriander: Warming spices that add so much delicious flavor to this soup and balance the sweetness of the potato and apple.
Onion & Garlic: Fragrant and flavorful, and so necessary as the base for pretty much every soup!
Vegetable broth: Whichever one is your favorite!
How To Make This Sweet Potato Apple Soup
Okay, time to get cooking!
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and grated ginger. Sauté for about 5 minutes, or until the onion is soft and translucent.
- Stir in the diced sweet potatoes, carrots, and apples. Add the rosemary, coriander, salt and pepper. Cook for another 2-3 minutes, stirring occasionally until the spices are fragrant.
- Pour in the veggie broth, white beans and coconut milk and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 20-25 minutes, or until the sweet potatoes and carrots are tender.
- Once the vegetables are soft, remove the pot from heat. Use an immersion blender to blend the soup until smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender. Once the soup is blended, serve and enjoy!
More Sweet Potato Recipes
Healthy Stuffed Baked Sweet Potato with Black Beans
30-Minute Sweet Potato and Kale Soup with Lentils
Actually Tasty and Healthy Black Bean, Corn & Sweet Potato Salad
Easy, 30-Minute Spicy Roasted Sweet Potato Fries with Creamy Dipping Sauce
30-Minute Vegan Sausage, Sweet Potato & Brussels Sprouts Sheet Pan Meal with Creamy Maple Dijon Dressing
Connect with Lauren
I hope you love this recipe as much as I do! If you try it, let me know what you think by leaving a rating and a review in the comments below. You can also find 60 other delicious, easy plant-based recipes in my cookbook, The Simple Vegan Kitchen!
Also, be sure to take a photo and tag me at @tastingtothrive_rd so I can re-share on my stories! Don’t forget to follow me on Instagram, TikTok, and Pinterest so you never miss a new recipe or blog post.
High Protein Sweet Potato Apple Vegan Soup
Equipment
- 1 Large pot
- High speed blender or hand blender
Ingredients
- 1 tbsp olive oil
- 1 yellow onion diced
- 4 garlic cloves minced
- 1 tbsp ginger minced
- 2 sweet potatoes diced
- 540 ml white beans I used canned, drained and rinsed
- 2 apples diced
- 2 carrots diced
- 1 tsp rosemary
- 1 tsp dried coriander
- 1 can full fat coconut milk
- 4 cups vegetable broth
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and grated ginger. Sauté for about 5 minutes, or until the onion is soft and translucent.
- Stir in the diced sweet potatoes, carrots, and apples. Add the rosemary, coriander, salt and pepper. Cook for another 2-3 minutes, stirring occasionally until the spices are fragrant.
- Pour in the veggie broth, white beans and coconut milk and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 20-25 minutes, or until the sweet potatoes and carrots are tender.
- Once the vegetables are soft, remove the pot from heat. Use an immersion blender to blend the soup until smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender. Once the soup is blended, serve and enjoy!
Nutrition
Did you try this recipe? Leave a review, take a photo and tag me on Instagram at @tastingtothrive_rd so I can see!
Leave a Reply