Creamy & Healthy Weight Watchers Sweet Potato Soup: An Easy Roasted Vegetable Recipe
Discover the ultimate comforting and creamy Sweet Potato Soup, perfectly designed to be Weight Watchers-friendly! This delightful recipe is not only low in points but also brimming with essential nutrients, making it an ideal choice for a healthy, satisfying meal. Crafted from roasted sweet potatoes, zucchini, onions, and apples, then smoothly blended with rich broth and skim milk, it’s a simple yet incredibly flavorful dish that will quickly become a household favorite.
This 3-Point soup is remarkably easy to prepare, and the initial roasting of the vegetables is key to unlocking an unparalleled depth of flavor. The caramelization achieved through roasting transforms simple ingredients into something extraordinary. Beyond its delicious taste, this soup is incredibly versatile. Feel free to incorporate other vegetables you have on hand, such as bell peppers, leeks, or even cauliflower, to customize it to your liking and reduce food waste.
If you’re on the hunt for more delicious Weight Watchers-friendly soup options, don’t forget to explore our extensive weight watchers soup collection for a variety of healthy and hearty meals!
Why You’ll Love This Healthy Sweet Potato Soup
This creamy sweet potato soup offers a multitude of benefits that make it a must-try recipe. It’s more than just a meal; it’s a culinary experience that combines health, convenience, and incredible flavor.
- A Refreshing Twist on Classic Comfort: If your usual fall and winter comfort food rotation is dominated by pumpkin and squash soups, this Sweet Potato Soup offers a delightful and refreshing change. While it delivers that same cozy, heartwarming sensation, it boasts a distinct flavor profile thanks to the natural sweetness of roasted sweet potatoes combined with the subtle tartness of apples and savory notes of onion and garlic. It’s a unique addition that will brighten your comfort food repertoire.
- Effortless Cooking for Busy Lifestyles: This recipe is perfect for those who appreciate a more relaxed and forgiving approach to cooking. There’s no need for precise, uniform chopping; simply cut the ingredients into roughly similar-sized chunks, and you’re good to go. In fact, a slight variation in size can be beneficial, as smaller pieces roast faster and achieve deeper caramelization, adding wonderful smoky, complex flavors to the final blended soup. This hands-off roasting method frees up your time, making it ideal for weeknight dinners or meal prep.
- Budget-Friendly, Freezer-Friendly, and Seasonal: Sweet potatoes are not only incredibly nutritious but also generally very affordable, especially when they are in season. This makes the soup a budget-conscious choice for feeding the whole family or preparing meals for the week. Additionally, this soup freezes exceptionally well, allowing you to make a large batch and store it for quick and easy meals later. It’s an excellent strategy to utilize an abundance of seasonal sweet potatoes, ensuring none go to waste.
- Versatile for Year-Round Enjoyment: While often associated with autumn and winter, this Sweet Potato Soup is wonderfully versatile and can be enjoyed throughout the year. Its light yet satisfying texture makes it suitable for a lighter summer lunch, while its inherent warmth makes it a perfect comforting dish during cooler months. The vibrant colors and fresh flavors are welcome no matter the season.
- Packed with Nourishing Nutrients: Beyond its delicious taste, this soup is a nutritional powerhouse. Sweet potatoes are a fantastic source of vitamins A (in the form of beta-carotene) and C, essential for immune health and vibrant skin. Zucchini contributes extra fiber, antioxidants, and a good dose of vitamins, while onions and garlic add beneficial compounds. Combined with a lean broth and skim milk, this soup offers a nutrient-dense meal that supports overall well-being.
Preparation time: 15 minutes
Cooking time: 45 minutes
Servings: 6
Serving size: 1 3/4 cups (400 ml)
3 WW Points Per Serving. This makes it an excellent choice for those following the Weight Watchers program, offering a filling and flavorful meal without derailing your point budget. You can easily view the full recipe details on the WW Apphere. (Please note that a Weight Watchers login is required to access the recipe within the app.)
Gather Your Ingredients for a Delicious Blend
Creating this flavorful sweet potato soup requires a simple list of fresh ingredients, many of which you likely already have in your pantry. Each component plays a crucial role in building the soup’s robust taste and creamy texture.
- 1 large onion, roughly chopped (approx. 200 g)
- 2 medium zucchini, chopped (approx. 400 g)
- 3 medium sweet potatoes, peeled and cubed (approx. 600 g)
- 1 medium apple (approx. 90 g), peeled and cored
- 4 cups chicken broth (approx. 960 ml), low sodium preferred
- 1 cup skim milk (approx. 240 ml)
- 1 teaspoon vegetable oil (approx. 5 ml)
- 2 cloves garlic, minced (approx. 6 g)
- ¼ cup unsalted peanuts, chopped, for topping (approx. 35 g)
- Salt and freshly ground black pepper to taste
Step-by-Step Guide to Making Your Sweet Potato Soup
Follow these detailed instructions to create a perfectly creamy and flavorful roasted sweet potato soup that’s sure to impress. The roasting process is key to developing deep, rich flavors, so don’t rush it!
- Preheat Your Oven: Begin by preheating your oven to 400°F (200°C). Ensuring your oven is at the correct temperature before adding the vegetables is crucial for achieving even roasting and caramelization, which are essential for the soup’s flavor depth.
- Prepare and Coat Vegetables: In a spacious large bowl, combine the roughly chopped onion, zucchini, cored apple, and cubed sweet potatoes. Drizzle the vegetables evenly with 1 teaspoon of vegetable oil, then add the minced garlic. Toss all the ingredients together thoroughly until every piece of vegetable is lightly and evenly coated with the oil and garlic. This step ensures consistent roasting and infuses the vegetables with aromatic flavors.
- Arrange on Baking Sheet: Spread the coated vegetable mixture onto a large baking sheet in a single layer. It’s important not to overcrowd the pan; overcrowding can lead to steaming instead of roasting, preventing the desired caramelization. If necessary, use two baking sheets to ensure adequate space between the vegetable pieces.
- Roast to Perfection: Place the baking sheet(s) into the preheated oven and roast for approximately 25-30 minutes. The goal is for the vegetables to become tender and lightly caramelized, with slightly browned edges. Halfway through the cooking time, give the vegetables a gentle stir to promote even browning and prevent sticking. This active step contributes significantly to the soup’s complex flavor.
- Cool Slightly: Once the vegetables are beautifully roasted, carefully remove them from the oven. Allow them to cool on the baking sheet for about 5 minutes. This brief cooling period makes them easier to handle and can also help deepen their roasted flavors before blending.
- Simmer in Broth: Transfer the slightly cooled roasted vegetables into a large pot or Dutch oven. Pour in 3 cups of the chicken broth. Bring the mixture to a gentle simmer over medium heat. Heating the vegetables with most of the broth before blending helps to soften them further and ensures the soup will be warm and ready to blend smoothly.
- Blend Until Smooth: Using an immersion blender, carefully blend the vegetables and broth directly in the pot until the soup reaches a smooth, creamy consistency. Take your time to eliminate any large chunks. If you don’t have an immersion blender, you can transfer the mixture in batches to a regular stand blender. When blending hot liquids, always fill the blender only halfway, secure the lid, and hold it down with a kitchen towel, starting on a low speed and gradually increasing to prevent splashing and ensure safety.
- Adjust Consistency and Add Milk: Once your soup is perfectly smooth, stir in the skim milk and the remaining 1 cup of chicken broth. At this stage, you can adjust the soup’s consistency to your personal preference. If you desire a thinner soup, gradually add a little more broth until it reaches your desired texture.
- Season to Taste: Season the soup with salt and freshly ground black pepper. Remember to taste as you go! The amount of salt needed will depend significantly on the sodium content of your chicken broth. Start with a small amount and add more gradually until the flavors truly pop.
- Final Simmer: Allow the soup to simmer for an additional 5-10 minutes over low heat. This final simmer ensures that all the flavors are thoroughly combined and melded together, and that the soup is heated through evenly and ready for serving.
- Serve and Garnish: Serve the wholesome sweet potato soup hot. For an added layer of texture and a nutty flavor, garnish each bowl with a sprinkle of chopped unsalted peanuts. Other garnishes like a dollop of Greek yogurt or fresh herbs can also be delightful.
- Storage Instructions: For convenient storage, allow the soup to cool completely to room temperature before transferring it to airtight containers. Properly stored in the refrigerator, it will maintain its freshness for up to 5 days. For longer storage, freeze the soup for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.
Note: If you’re diligently following Weight Watchers, remember to accurately account for the points associated with the peanuts if you choose to use them as a topping. You can always omit them entirely or opt for a lower-point topping, such as a sprinkle of fresh parsley or a dollop of fat-free Greek yogurt, if preferred to keep your points even lower.
Creative Variations and Smart Substitutions
One of the best aspects of this sweet potato soup recipe is its adaptability. Feel free to experiment with these variations and substitutions to match your dietary needs, pantry staples, or simply to explore new flavor dimensions.
- Dairy Alternatives for Different Flavors: For a delightful change in flavor and texture, consider swapping the skim milk. Full-fat or light coconut milk will impart a creamy, subtly tropical note, making the soup richer and incredibly fragrant. Alternatively, a swirl of plain Greek yogurt (dairy or non-dairy) stirred in at the end can add a pleasant tang and extra creaminess. Remember to meticulously adjust your Weight Watchers points calculation if you opt for higher-fat alternatives.
- Exploring Different Aromatics: To introduce a distinct and milder onion flavor, try replacing the traditional onion with leeks. Leeks offer a more delicate, slightly sweet taste that beautifully complements the inherent sweetness of the sweet potatoes. Ensure they are thoroughly cleaned and thinly sliced before roasting with the other vegetables.
- Boost Your Protein Content: If you’re looking to transform this soup into a more substantial, meal-worthy dish, incorporating a protein source is an excellent idea. Stir in some pre-cooked, diced chicken breast for a hearty option. For a plant-based protein boost, crispy baked or air-fried tofu cubes, or a can of drained and rinsed chickpeas or white beans, can be added after blending, turning it into a complete and satisfying meal.
- Spice It Up: The versatility of this soup extends wonderfully to its spice profile. A pinch of warming curry powder can add an exotic, aromatic depth. A dash of smoked paprika will introduce a lovely, smoky undertone. Don’t shy away from other spices like ground ginger, a touch of cinnamon, or even a hint of nutmeg to enhance the natural sweetness of the sweet potatoes, especially if you’re aiming for a more autumnal flavor.
- Add More Vegetables: This soup is a fantastic way to use up any vegetables nearing their end in your fridge. Consider adding carrots, parsnips, bell peppers, or even a handful of spinach or kale stirred in at the end for extra greens and nutrients. Just remember to adjust roasting times as needed for denser vegetables.
- Make it Vegan: To make this soup completely vegan, simply swap the chicken broth for vegetable broth and use a plant-based milk alternative like unsweetened almond milk, oat milk, or the aforementioned coconut milk.
Expert Tips and Tricks for the Perfect Sweet Potato Soup
Even though this sweet potato soup is straightforward to make, a few insider tips can elevate your culinary creation from good to absolutely outstanding. Pay attention to these details for the best results.
- Preventing Sweet Potato Discoloration: Sweet potatoes tend to oxidize and darken quickly once their skin is removed. To maintain their fresh, vibrant appearance until you’re ready for roasting, peel them under running water. Immediately after peeling and cubing, submerge the pieces in a bowl of cold water to which a few drops of vinegar have been added. This acidic bath will significantly slow down the oxidation process.
- Embrace the Toppings: While the soup itself is delicious, never underestimate the power of toppings. They are absolutely crucial for adding contrasting textures, enhancing visual appeal, and introducing new flavor dimensions. A dollop of creamy Greek yogurt (plain or flavored with a hint of garlic and herbs), a sprinkle of crunchy nuts or seeds (like pumpkin or sunflower seeds), fresh chopped herbs (such as parsley or cilantro), or even some homemade croutons can transform your soup from simply good to truly gourmet.
- Mastering Consistency Control: The perfect soup consistency is a matter of personal preference. This recipe allows for easy adjustment. For a thinner, more free-flowing soup, gradually add more vegetable or chicken broth after the initial blending until it reaches your desired pourability. Conversely, if you prefer a thicker, heartier soup, use slightly less liquid from the outset or let it simmer uncovered for a bit longer to reduce and concentrate. Keep in mind that the soup will naturally thicken a bit as it cools.
- Prioritize Roasting for Flavor: Do not rush the roasting process! The caramelization of the vegetables in the oven is the secret ingredient that imparts immense depth, sweetness, and a slightly smoky complexity to this soup. Look for golden-brown edges on your sweet potatoes, onions, and zucchini. These browned bits are packed with flavor developed through the Maillard reaction, which is essential for the rich taste of the finished soup.
- Batch Cooking for Convenience: This soup is an excellent candidate for batch cooking. Doubling or even tripling the recipe allows you to prepare healthy, delicious meals for days to come, perfect for busy weeks. Follow the storage instructions to refrigerate or freeze portions for quick lunches or dinners.
- Safe Blending Practices: When blending hot liquids, especially in a regular blender, safety is paramount. Always allow hot ingredients to cool slightly before blending. Fill the blender jar only halfway to avoid pressure buildup. Remove the center cap of the blender lid (if applicable) and cover the opening with a kitchen towel to allow steam to escape while preventing splatters. Start blending on the lowest speed and gradually increase.
Health Benefits Spotlight: The Power of Sweet Potatoes
Sweet potatoes are more than just a delicious root vegetable; they are a nutritional powerhouse, making them a cornerstone of this healthy soup. Their vibrant orange hue signals a rich concentration of beta-carotene, a powerful antioxidant that the body converts into Vitamin A, essential for vision, immune function, and skin health. Just one serving of sweet potato can provide well over a day’s worth of Vitamin A.
Beyond Vitamin A, sweet potatoes are also an excellent source of Vitamin C, another vital antioxidant that supports the immune system and aids in collagen production. They are packed with dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, making this soup incredibly satisfying. Furthermore, they provide important minerals like potassium, which is crucial for blood pressure regulation, and manganese, involved in bone health and metabolism. The inclusion of zucchini adds even more fiber and various vitamins, while onions and garlic contribute to the soup’s antioxidant and anti-inflammatory properties, making this a truly holistic and healthy meal.
Serving Suggestions for Your Sweet Potato Soup
This creamy sweet potato soup is hearty enough to be a meal on its own, but it also pairs beautifully with a variety of sides to create a more elaborate dining experience. Consider serving it with a crusty slice of whole-grain bread or a warm whole wheat pita for dipping, which adds a satisfying texture and helps soak up every last drop of the flavorful broth. A fresh, light green salad with a simple vinaigrette can provide a refreshing contrast to the soup’s richness. For those looking for extra protein, a grilled chicken breast or a side of seared shrimp would complement the flavors wonderfully. Don’t forget to offer extra toppings on the side, allowing each diner to customize their bowl with additional peanuts, a swirl of Greek yogurt, or a sprinkle of chili flakes for a touch of heat.
Sweet Potato Soup
Ingredients
- 1 large onion, roughly chopped (200 g)
- 2 medium zucchini, chopped (400 g)
- 3 medium sweet potatoes, peeled and cubed (600 g)
- 1 medium apple, 90 g
- 4 cups chicken broth, 960 ml
- 1 cup skim milk, 240 ml
- 1 teaspoon vegetable oil, 5 ml
- 2 cloves garlic, minced (6 g)
- ¼ cup unsalted peanuts, chopped, for topping (35 g)
- Salt and pepper to taste
Instructions
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Preheat your oven to 400°F (200°C).
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In a large bowl, combine the chopped onion, zucchini, apple and sweet potatoes. Drizzle with 1 teaspoon of vegetable oil and add the minced garlic. Toss everything together until the vegetables are evenly coated with oil and garlic.
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Spread the vegetable mixture on a large baking sheet in a single layer. Make sure the vegetables aren’t overcrowded to ensure even roasting.
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Place the baking sheet in the preheated oven and roast for about 25-30 minutes, or until the vegetables are tender and lightly caramelized. Stir once halfway through cooking to ensure even browning.
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Once the vegetables are roasted, remove them from the oven and let them cool slightly for about 5 minutes.
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Transfer the roasted vegetables to a large pot. Add 3 cups of the chicken broth and bring the mixture to a simmer over medium heat.
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Using an immersion blender, carefully blend the vegetables and broth until smooth. If you don’t have an immersion blender, you can transfer the mixture in batches to a regular blender, being careful when blending hot liquids.
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Once the soup is smooth, stir in the skim milk and the remaining 1 cup of chicken broth. Adjust the consistency to your liking by adding more broth if you prefer a thinner soup.
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Season with salt and pepper to taste. Remember, the amount of salt needed will depend on the saltiness of your chicken broth.
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Simmer the soup for an additional 5-10 minutes to ensure all flavors are well combined and the soup is heated through.
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Serve the soup hot, garnished with a sprinkle of chopped peanuts on top for added crunch and flavor.
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For storage, let the soup cool completely before transferring to airtight containers. It will keep in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.