White Sweet Potato Soup

White Sweet Potato Soup Recipe

As a Toronto-girl, and an omnivore who lives mostly a plant-based life, I’ve been a BIG fan of Marni Wasserman’s for years. Marni is a vegan culinary nutritionist who opened Toronto’s first plant-based cooking school: Marni Wasserman’s Food Studio. She’s also the author of Plant Based Diet for Dummies and Fermenting For Dummies. I’m thrilled that Marni is with us here today, sharing her recipe for White Sweet Potato Soup. I think this is a great recipe to usher in the fall, which is quickly upon us, now. Take it away, Marni!

{Note: This is a Level 2 sugar-free recipe. To learn more about the levels of sugar-free living, click here.}

Getting Rooted for Fall with Sweet Potatoes

Hello fall, are you ready to get rooted?

By that I mean it’s the perfect time to explore the root vegetable kingdom.

So let me ask, are you eating root veggies? Do you know how good they are for you? If you aren’t including yams, squash, beets, carrots, radish, rutabaga – it’s time to start. My fave root veggie, sweet potatoes are the sweetest this time of year and rich in beta-carotene and other carotenoids and antioxidants for healthy eyes, hair and skin. Abundantly in season in Ontario, it’s the perfect time to take advantage of the local flavours that autumn has to offer.

White Sweet Potato Soup Recipe

The root veggie I am most excited about right now is the white sweet potato, also known as Japanese sweet potato. This is a variety of sweet potato that is just plain white. It may not be as pretty to look at as purple or orange, but they’re still part of the family so don’t forget about them!

So what’s the difference? These are truly just sweet potatoes that are not orange. I know that is not a very glamorous answer, but I can assure you that they are just as delicious. They are sweet, soft and although they don’t have the beta carotene properties that orange ones provide, what they do offer is a white version of a healthier potato. Why is this great?

They can be used just as you would any old white potato (but offer the nutritional benefits of a sweet potato); they can be roasted in the oven, mashed, cut into wedges or fries or pureed into a creamy soup. They have a starchy, mild, chestnut flavour, and are incredibly sweet.

This is also helpful for the fussy one that is not interested in eating anything but white potatoes, as they really won’t notice the difference, and if anything, they will like the taste of these so much better! I can’t begin to tell you how much I love them.

So much so that I had to whip together this amazing white sweet potato soup earlier this week.

White Sweet Potato Soup
Prep time

Cook time

Total time


The perfect recipe to usher in the fall season: sweet, healthy, and a crowd pleaser.
Serves: 3

  • 4 leeks chopped
  • 1 tbsp grapeseed oil
  • 2 cloves of garlic, minced
  • 6 cups of water
  • 1 teaspoon sea salt
  • 8 small to medium oriental or white sweet potatoes, cut into medium chunks or cubes.
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 tbsp nutritional yeast
  • Salt and pepper to taste.

  1. Warm a large pot over medium heat, and add the grapeseed oil, chopped leeks and garlic.
  2. Saute the leeks for 5-10 minutes until they become soft and tender, add a pinch of sea salt.
  3. Pour in 6 cups of filtered water and chopped potatoes and bring water to a boil. Then lower the heat to a low simmer for 25 minutes.
  4. Stir in the thyme, rosemary and next the potatoes until they are fork tender.
  5. Using a hand immersion blender, or large blender, puree the soup until it is creamy with no lumps.
  6. Stir in the nutritional yeast and any additional salt or pepper if desired.
  7. Ladle into bowl and top with sprouts, pumpkin seeds, and more nutritional yeast.

Nutrition Information
Serving size: 10 oz Calories: 71 Saturated fat: 0 Unsaturated fat: 5 Trans fat: 0 Carbohydrates: 7 Sugar: 0 Sodium: 40 Protein: 1

Marni WassermanSimply said, Marni Wasserman’s life is rooted in healthy eating. Culinary Nutritionist, Healthy Strategic Author and owner of Toronto’s first plant-based cooking studio, Marni uses passion and experience to educate individuals on how to adopt a realistic plant-based diet that is both simple and delicious. Marni is the founder of Marni Wasserman’s Food Studio & Lifestyle Shop located in midtown Toronto where she teaches her signature cooking classes, and offers collaborative workshops and urban retreats. As a prominent figure of health and nutrition in Toronto, Marni is a regular contributor to Chatelaine, Huffington Post and Tonic Magazine. She has made several TV appearances, been hosted on radio talk shows, consulted with The Windsor Arms Hotel for vegan and vegetarian menus, and participates in live speaking and cooking demonstrations. If that wasn’t enough, she is also the author of the book: Plant Based Diet for Dummies, Fermenting For Dummies and several well-received plant-based eBooks. You can also find Marni here: Facebook, Twitter, Instagram.

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