Sweet Potato Soup With Caramelised Garlic & Pine Nuts

sweet potato soup recipe

Recipe: Sweet Potato, Caramelised Garlic & Pine Nut Soup

This sweet potato soup recipe is as easy peasy as they come – with only 3 key ingredients – yet its earthy and robust flavour and velvety texture make it seem as refined as Audrey Hepburn. It’s packed with beta-carotenes and Vitamin C and all you need is a side of protein for a complete, paleo friendly meal.

Cook’s notes: You can use yams or pumpkin or a combination of peeled white potatoes and carrots instead of orange sweet potatoes. This soup will keep in a fridge for a few days and it can be stored in the freezer for up to two months.

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  • 5 large garlic cloves, peeled and roughly cut
  • 3-4 tbsp virgin olive oil
  • 1 large sweet potato, peeled and diced
  • ½ tsp cumin seeds
  • ½ tsp ground pepper
  • 4 medium peels of lemon
  • 400ml vegetable stock (pick good quality stock or make your own)
  • sea salt or Celtic salt for seasoning
  • 3-4 tbsp pine nuts



  1. Place garlic and olive oil in a medium saucepan and heat to low temperature, just enough for the garlic to start cooking slowly. Stir and cook for 4-5 minutes on very gentle heat until garlic starts to turn golden and caramelised. Don’t burn the garlic as it will turn bitter.
  2. Add sweet potato, lemon peel, cumin seeds, pepper and vegetable stock and bring to boil. Turn the heat down to medium and cook the soup for about 15 minutes or until the potato is soft.
  3. While the soup is cooking, place pine nuts in a small frying pan and cook on low-medium heat for about 5-6 minutes until lightly browned and toasted. Make sure to stir them around regularly to prevent burning.
  4. Finally, remove lemon peel from the soup and pour all contents into a food processor or a blender. Add half of the toasted pine nuts to the mix.  Puree until smooth and taste for salt. I added a couple of pinches of salt. You might also like to add a little drizzle of lemon juice for some acidity.
  5. Serve in bowls with a few pine nuts on top for a little crunch and extra smoky flavour.

Preparation time: 10 minutes

Cooking time: 15 minutes

Number of servings: 2


Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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  1. I am eating this right now as I type this and it is DELICIOUS! Had to add more water to the mix and used ground cumin instead but this is sooo divine and perfect for cold winter days. Def. one to double the ingredients and make enough to save for a rainy day.

    btw, would not recommend heating olive oil, it’s not good for us. Better to use coconut oil 🙂

    1. Agree with not heating extra-virgin olive oil but you can safely sautee in virgin olive oil as long as the temperature is not too high. It’s a lot less fragile and doesn’t oxidise at lower cooking temperatures. I wouldn’t fry in it though. Coconut oil would taste pretty good I think or ghee too.

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