by This 30-minute, creamy, high protein vegan soup with classic vegan ingredients has one unexpected ingredient… apples! The sweetness of the apple balances out the savoury, creaminess of the sweet potato, white beans, 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 best healthy sweet potato soup that’s perfect as an easy main dish!
Friends, I now present to you a creamy, healthy sweet potato and apple soup that just happens to be high protein, which makes me very happy as a Registered Dietitian!
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 easy vegan soup recipe 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 delicious, easy main 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! You probably already know that I absolutely love to share lots of bean & legume recipes to help you stay fuller for longer, and the white beans that we blend right into this soup 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 so we get a dairy-free high protein meal!
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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!
A Few Testing Notes!
Now, I’ve tested this soup recipe a few times and have experimented with both peeling the sweet potatoes and leaving the skin on, and I swear, you can’t even notice a difference when you leave the skin on, so I recommend you do that, since most of the fiber and nutrition is in the skin!
Next, I used canned coconut milk in this dairy-free soup. If you’re not a big fan of coconut milk, I promise that you can hardly even taste it, just like in my Healthy Dairy-Free Tomato Soup with Crispy Chickpeas, but it adds the perfect amount of creaminess, so I recommend you use it! If you absolutely hate coconut milk, you can use unsweetened oat or soy milk, or heavy cream, but it may not be as creamy!
Whip Up Your Bowl of Cozy Goodness
High Protein Sweet Potato Apple Vegan Soup
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
Equipment
- 1 Large pot
- High speed blender or hand blender
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!
