Curried Sweet Potato & Peanut Soup


In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

Prep Time:
35 mins
Additional Time:
5 mins
Total Time:
40 mins
6 cups


  • 2 tablespoons canola oil

  • 1 ½ cups diced yellow onion

  • 1 tablespoon minced garlic

  • 1 tablespoon minced fresh ginger

  • 4 teaspoons red curry paste (see Tip)

  • 1 serrano chile, ribs and seeds removed, minced

  • 1 pound sweet potatoes, peeled and cubed (1/2-inch pieces)

  • 3 cups water

  • 1 cup "lite" coconut milk

  • ¾ cup unsalted dry-roasted peanuts

  • 1 (15 ounce) can white beans, rinsed

  • ¾ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¼ cup chopped fresh cilantro

  • 2 tablespoons lime juice

  • ¼ cup unsalted roasted pumpkin seeds

  • Lime wedges


  1. Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until softened and translucent, about 4 minutes.

  2. Stir in garlic, ginger, curry paste, and serrano; cook, stirring, for 1 minute. Stir in sweet potatoes and water; bring to a boil. Reduce heat to medium-low and simmer, partially covered, until the sweet potatoes are soft, 10 to 12 minutes.

  3. Transfer half of the soup to a blender, along with coconut milk and peanuts; puree. (Use caution when pureeing hot liquids.) Return to the pot with the remaining soup. Stir in beans, salt, and pepper; heat through. Remove from the heat. Stir in cilantro and lime juice. Serve with pumpkin seeds and lime wedges.


Tip: You can find red curry paste in the Asian section of many grocery stores, packaged in a small glass jar.

To make ahead: Refrigerate soup for up to 3 days. Reheat before serving.

Nutrition Facts (per serving)

345 Calories
19g Fat
37g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 345
% Daily Value *
Total Carbohydrate 37g 14%
Dietary Fiber 8g 30%
Total Sugars 7g
Protein 13g 25%
Total Fat 19g 25%
Saturated Fat 4g 22%
Vitamin A 10785IU 216%
Vitamin C 8mg 8%
Folate 95mcg 24%
Sodium 594mg 26%
Calcium 88mg 7%
Iron 2mg 12%
Magnesium 90mg 21%
Potassium 699mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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