Rating: 3.5 stars
3 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

Pack this fiber-rich soup in microwaveable mason jars for an easy lunch at the office. A dash of cayenne pepper adds subtle heat to this creamy soup.

EatingWell.com, December 2021


Credit: Marty Baldwin

Recipe Summary

20 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large saucepan over medium heat. Add onion and carrot; cook, stirring, until starting to soften, about 2 minutes. Add cumin, salt and cayenne; cook, stirring, until fragrant, about 1 minute. Add broth, sweet potato and apple; bring to a boil. Reduce heat to maintain a simmer and cook, stirring once or twice, until the sweet potato and apple are very tender. Remove from heat.

  • Using an immersion blender, puree the mixture until very smooth. (Alternatively, use a blender and puree the mixture in batches. Use caution when blending hot liquids.) Ladle into 6 bowls or jars. Garnish with pepitas (or sunflower seeds) and parsley (or cilantro), if desired.

To make ahead:

Cover and refrigerate soup (ungarnished) for up to 4 days. To reheat, microwave on High until heated through, stirring once, about 2½ minutes. Garnish as desired.

Nutrition Facts

1 cup
154 calories; protein 2g; carbohydrates 26g; dietary fiber 5g; sugars 9g; fat 5g; saturated fat 1g; vitamin a iu 15172IU; sodium 436mg; potassium 398mg; niacin equivalents 1mg.