Serve this simple-to-make soup as a main course, with a loaf of warm, crusty peasant bread and a vinaigrette-dressed green salad.

Sweet Potato Soup Image - Masterfile


1 1/2 teaspoons cumin

2 cups water

2 tablespoons frozen apple juice concentrate

3/4 pound sweet potatoes, peeled and cut into chunks

1 large Granny Smith apple, peeled and cut into chunks

1 medium onion, cut into chunks

3/4 teaspoon salt

1/2 teaspoon pepper

1/2 cup fat-free milk

2 tablespoons plain fat-free yogurt (optional)

1 tablespoon chopped cilantro or parsley


1. In a Dutch oven or flameproof casserole, toast the cumin over medium heat, shaking and stirring the pan frequently, until fragrant and toasted, about 3 minutes.

2. Add the water, apple juice concentrate, sweet potatoes, apple, onion, salt, and pepper. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer until the sweet potatoes and apple are tender, about 20 minutes.

3. Transfer the soup to a food processor or blender and puree. Return the puree to the pan and add the milk. Cook over medium heat, stirring frequently, until heated through.

4. Ladle the soup into bowls, top with yogurt (if using), and sprinkle with the cilantro. Makes 4 servings

Nutrition Facts

per serving
calories 123
total fat 0.4g
saturated fat 0.1g
cholesterol 1mg
dietary fiber 3g
carbohydrate 28g
protein 3g
sodium 587mg

Good source of: beta carotene, fiber, potassium, riboflavin, vitamin B6, vitamin C, vitamin E

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at

Published: 08 Sep 2011

Last Modified: 23 Mar 2015