This sweet potato soup with zucchini is a quick and creamy dinner idea. Made with carrots, garlic, and simple ingredients, it's perfect for a healthy weeknight meal. Ready in 45 minutes!
Recipe Summary
- ✅ Recipe Name: Sweet Potato Soup with Zucchini, Carrots, and Garlic
- 🕒 Prep Time: 45 minutes
- 🧑🧒🧒 Serves: 2 people
- 🍽️ Calories: 190 kcal
- 🥣 Ingredients: Sweet potato, zucchini, carrots, garlic cloves, unsalted butter, water, Parmesan cheese, salt & pepper, dill.
- 👏 Why You'll Love It: Creamy and flavorful without heavy cream, kid-friendly, simple ingredients, easy steps.
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This sweet potato zucchini soup is a cozy recipe for fall and winter. Made with carrots, garlic, and Parmesan for creaminess without heavy cream, it's simple, healthy, and full of flavor.
Enjoy it on its own or pair it with my Easy Spinach Orzo Salad with Feta for a balanced meal. I love serving it with a slice of my Homemade Sourdough Bread for a wholesome, satisfying meal.
Growing up, I watched my dad live almost entirely on potatoes. Mashed, baked, or boiled; if it wasn't a regular potato, he didn't want it. Sweet potatoes? Not a chance. Zucchini? Absolutely not. So, he would never go near this sweet potato zucchini soup recipe. And that's a shame, because it's creamy, flavorful, and so comforting, everything he thought potatoes could give him, but even better.
That's the thing about a well balanced diet, it's about variety. My mom always made sure we had plenty of vegetables on the table, and now I do the same with my kids. Sometimes they eat them, sometimes they don't, but they're always there. It's about setting an example and showing them healthy food can be delicious.
Why You'll Love this Sweet Potato Zucchini Soup
- Creamy and flavorful without heavy cream.
- A cozy, healthy dish perfect for fall and winter.
- Kid-friendly and a great way to introduce more veggies. It is actually great as a baby food!
- Packed with nutrients from sweet potatoes, zucchini, and carrots.
- Simple ingredients, easy steps, big comfort.
Jump to:
Why We Crave Potatoes
Whenever my parents come over, potatoes show up in some form-mashed, baked, boiled, you name it. My kids, who eat a variety of vegetables, will often eat potatoes instead of other veggies when Grandpa is served potatoes. That got me wondering: why do we love potatoes so much?
Here's what research tells us:
- Potatoes are rich in starch that our bodies break down into glucose, giving a quick energy boost.
- Much of that starch is rapidly digestible (think of the kind in most potatoes), which causes a quick surge in blood sugar and insulin. Then, when that spike falls, we often feel hungry again. This can lead to overeating.
- Good news: Potatoes can absolutely be part of a healthy diet. The key is moderation and pairing them with protein and non-starchy vegetables.
For more delicious ways to enjoy potatoes, try my Super Easy Garlic Butter Baby Potatoes recipe or pair them with this flavorful Mediterranean Oven Roasted Whole Branzini.
Ingredients
- Sweet potato: cut into cubes.
- Medium size zucchini: cut into cubes.
- Medium size carrots: cut into cubes.
- Garlic cloves, minced: you can also add garlic powder instead.
- Unsalted butter: adds richness and smooth texture.
- Water: I like using plain water in my soups to keep the sodium low, but you can swap in vegetable or chicken broth if you prefer more flavor.
- Parmesan cheese: creates a creamy, slightly nutty taste without heavy cream.
- Salt and black pepper to taste.
- Dill weed, dried or fresh: adds a fresh, herby finish.
See recipe card for quantities.
Instructions
- Step 1: Heat the butter in a large soup pot over medium-high heat.
- Step 2: Add the diced sweet potatoes, carrots, zucchini, and garlic to the pot. Stir to combine and cook for about 5 minutes, allowing the vegetables to soften slightly.
- Step 3: Pour in the water (vegetable broth or chicken broth if you prefer), and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover your pot with a lid partially open (to allow steam to escape). Allow it to simmer for about 20-25 minutes or until the vegetables are tender and easily pierced with a fork.
- Step 4: Use an immersion blender or transfer small batches of soup into a blender or food processor to puree until smooth. If using a blender or food processor, be sure not to fill it too full, as hot liquids can expand when blended.
- Step 5: Return the blended soup to the pot if you use a regular blender. Stir in the grated Parmesan cheese. Simmer on low heat, stirring often, until the cheese melts and the soup is warmed through (about 5 minutes). Season with salt and pepper to taste. Taste test your soup; add more salt or pepper if you need to.
- Step 6: Sprinkle with dill weed and give it a final stir. Once the soup is ready, ladle it into bowls, garnish with more dried or fresh dill weed, and an extra sprinkle of Parmesan cheese if desired. Serve the soup hot, and add a dollop of sour cream or Greek yogurt for some added creaminess if desired.
Top Tip
Garnish with fresh dill or parsley to brighten the soup just before serving.
Serving Suggestions
- With pita chips: Sprinkle some Parmesan on individual servings and dip with crispy pita chips for a simple, tasty twist.
- Try different toppings: A dollop of sour cream, fresh herbs like parsley or chives, homemade croutons, roasted pumpkin seeds, or a drizzle of olive oil can take your soup to the next level.
- Add texture: For a heartier bite, stir in cooked rice, crumbled feta, crispy bacon bits, or toasted nuts such as pecans or almonds.
- Pair with bread: A warm slice of crusty bread or a soft dinner roll is the perfect sidekick. Spread a little butter or dip it straight into the soup. Try it with my Homemade Olive Bread with Whole-Wheat Flour recipe for extra flavor.
- Enjoy leftovers: Sweet potato soup often tastes even better the next day. Store in the fridge and reheat gently for a quick, satisfying meal.
Storage
- Refrigerate: Store in an airtight container in the fridge for up to 4-5 days. Reheat gently on the stove or in the microwave.
- Freeze: Pour cooled soup into freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Portion tips: Consider freezing in individual portions for easy grab-and-go meals.
Tip for Texture
If the soup thickens too much after storing, stir in a splash of water or milk when reheating.
Sweet Potato Soup with Zucchini FAQ
Yes, for a creamier texture, add a splash of milk, dairy or non-dairy options like almond, soy, or coconut milk work perfectly.
This soup is vegetarian if made with Parmesan cheese. To make it vegan, use a vegan Parmesan cheese substitute.
I like to peel the zucchini for this soup, but you can leave the skin on if you prefer a bit more texture and nutrients.
Related
Looking for other soup recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this sweet potato soup with zucchini:
Let's Hear From You
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📖 Recipe
Sweet Potato Soup with Zucchini, Carrots, and Garlic
Video
Ingredients
- 1 sweet potato large, cut into cubes
- 1 zucchini medium size, cut into cubes
- 2 carrots medium size, cut into cubes
- 2 garlic cloves minced
- 1 tablespoon butter
- 3 cup water
- 2 tablespoon Parmesan cheese grated
- salt and black pepper to taste
- 1 teaspoon dill weed fresh or dried
Instructions
- Heat the butter in a large soup pot over medium-high heat.
- Add the diced sweet potatoes, carrots, zucchini, and garlic to the pot. Stir to combine and cook for about 5 minutes, allowing the vegetables to soften slightly.
- Pour in the water (vegetable broth or chicken broth if you prefer), and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover your pot with a lid partially open (to allow steam to escape). Allow it to simmer for about 20-25 minutes or until the vegetables are tender and easily pierced with a fork.
- Use an immersion blender or transfer small batches of soup into a blender or food processor to puree until smooth. If using a blender or food processor, be sure not to fill it too full, as hot liquids can expand when blended.
- Return the blended soup to the pot if you use a regular blender. Stir in the grated Parmesan cheese. Cook over low heat, stirring frequently, until the cheese is melted and the soup is heated-Season with salt and pepper to taste.
- Taste test your soup; add more salt or pepper if you need to.
- Sprinkle with dill weed and give it a final stir.
- Once the soup is ready, ladle it into bowls, garnish with more dried or fresh dill weed, and an extra sprinkle of Parmesan cheese if desired. Serve the soup hot, and add a dollop of sour cream or Greek yogurt for some added creaminess if desired.
Notes
- Serve with pita chips: Add some parmesan cheese to individual servings and eat it with pita chips.
- Experiment with different toppings: Try toppings like a dollop of sour cream, freshly chopped herbs (such as parsley or chives), homemade croutons, roasted pumpkin seeds, or a little olive oil.
- Experiment with Texture: If you enjoy a bit of texture in your soup, consider adding cooked rice or toppings like crispy bacon bits, crumbled feta cheese, or even a handful of toasted nuts like pecans or almonds.
- Serve with bread: A warm slice of crusty bread or a fluffy dinner roll makes an excellent sidekick for sweet potato soup. Dip it in the soup or spread some butter to complete your meal.
- Enjoy Leftovers: Sweet potato soup often tastes even better the next day as the flavors meld. Store leftover soup in the fridge and reheat gently for a quick and satisfying meal.
Dr. Nena Stefanovic says
This is my favorite soup for sneaking extra veggies into my kids’ meals. Everything is blended into a creamy, delicious mix, and it’s perfect served with rice or pasta. Definitely a recipe I highly recommend!