Quick and Easy Sweet Potato Soup


Sweet potatoes are cooked in chicken broth, pureed, and then seasoned with with nutmeg, ginger, cinnamon and cayenne, and made even creamier (but still low-fat) by adding fat-free half-and-half.

Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
4 servings


  • 3 large sweet potatoes, peeled and cut into small pieces

  • 6 cups chicken broth

  • 1 tablespoon orange-flavored liqueur (such as Cointreau®)

  • ½ cup fat-free half-and-half

  • ¾ teaspoon ground nutmeg

  • ½ teaspoon freshly grated ginger

  • ½ teaspoon ground cinnamon

  • ¼ teaspoon cayenne pepper (Optional)

  • salt and ground black pepper to taste

  • ¼ cup chopped pecans


  1. Put sweet potatoes into a large pot. Pour chicken broth over the sweet potatoes; bring to a boil, stir orange liqueur into the boiling broth, and cook until the potatoes are tender, about 25 minutes.

  2. Puree the sweet potatoes with the broth using an immersion blender until smooth.

  3. Stir half-and-half, nutmeg, ginger, cinnamon, and cayenne pepper into the pureed sweet potatoes; season with salt and pepper.

  4. Heat a skillet over medium-high heat. Toast pecans in the hot skillet until fragrant.

  5. Ladle soup into bowls; garnish with toasted pecans.

Cook's Notes:

To avoid dirtying a blender and a bowl, use an immersion blender right in the pot.

Optionally, saute onions and garlic in a small amount of oil or butter in the pot before adding sweet potatoes.

Any ingredient can be substituted: you can use butternut squash instead of the sweet potatoes; 1/2 teaspoon of orange extract instead of the liqueur; vegetable stock or water instead of the chicken stock; different spices, according to your own taste.

If you like your soup sweeter, add a tablespoon of maple syrup or brown sugar.

Nutrition Facts (per serving)

375 Calories
6g Fat
74g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 375
% Daily Value *
Total Fat 6g 7%
Saturated Fat 1g 5%
Cholesterol 2mg 1%
Sodium 271mg 12%
Total Carbohydrate 74g 27%
Dietary Fiber 11g 40%
Total Sugars 18g
Protein 7g
Vitamin C 9mg 43%
Calcium 140mg 11%
Iron 2mg 13%
Potassium 1245mg 26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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