*This soup brings together the bright tartness of fresh apples, earthiness of sweet potatoes, and warm curry spices to create the perfect blend of autumn flavors. Low in calories, this soup is one* pot of fall goodness that gives you a week's worth of deeply satisfying meals and substantial nutrition! If you are vegan, vegetarian, paleo, gluten-free, dairy-free, whole30-compliant, then this is the soup for you!

Smooth, Sweet, and Spiced!

I found this soup during a crazy October week when I was getting sick and needed something healthy but sweet. I'm pretty picky about food, so I was skeptical about blending sweet potatoes and apples together, but honestly, it literally tastes like dessert! The apples and sweet potatoes are naturally sweet and the curry powder makes your whole kitchen smell like autumn spice!

I'm super picky about textures, which is why I blend most of my soups completely smooth. This one comes out so creamy and velvety you'd think there's heavy cream in it, but it's just the sweet potatoes doing their thing. Every spoonful is comfort without any of those weird chunky surprises that might cause a cringe.

This recipe works for almost everyone - vegan, vegetarian, paleo, gluten-free, dairy-free, whole30 compliant, you name it. This is my go-to dish to serve to a group without stressing about making three different dishes to accommodate everyone's dietary restrictions.

This soup honestly changed how I think about healthy eating because it proves nutritious food can taste amazing. I hope it becomes as much of a game-changer for you as it has been for me!

Who will love it?

This soup caters to almost everyone! It's naturally vegan, vegetarian, gluten-free, dairy-free, and Whole30 compliant, and paleo. The great thing about this recipe is the balance between sweetness and spices. For those who prefer sweetness, simply reduce the curry powder and add more honey and apples. For those who prefer spicy, add more curry powder and a dash of red pepper! This soup caters to you, and is perfect for the whole family to have a nice warm meal all week!

What are the health benefits?

This soup is a dietary restriction superstar that works for almost everyone at your table - it's naturally vegan, vegetarian, gluten-free, dairy-free, and Whole30 compliant, and paleo, so you can serve it confidently whether your guests are plant-based, avoiding gluten, or following specific wellness protocols. It's the rare recipe that makes inclusive cooking feel effortless - everyone gets the same amazing bowl of soup instead of feeling like they're getting the "special diet" version.

Nutrition Facts per 1 cup serving:

Nutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.

Apples

You know what they say about an apple a day, and there's real science behind it - apples are full of vitamin C to boost your immune system and quercetin, a powerful antioxidant that helps reduce inflammation. The fiber in apples, especially the pectin, is great for digestive health and can even help lower cholesterol levels naturally.

Sweet Potatoes

These orange powerhouses are absolutely loaded with vitamin A - just one serving gives you more than your daily needs, which is amazing for your immune system, vision, and skin health. They're also packed with fiber to keep you satisfied and help stabilize your blood sugar, plus they contain potassium for heart health and antioxidants that fight inflammation throughout your body.

Onions

These humble vegetables are actually inflammation-fighting superstars thanks to their high levels of quercetin and sulfur compounds that give them their distinctive smell. They're also great for heart health, can help regulate blood sugar, and contain prebiotics that feed the good bacteria in your gut.

Curry Powder

This spice blend is like a medicine cabinet in your pantry - it usually contains turmeric with its anti-inflammatory compound curcumin, plus other spices like coriander and cumin that aid digestion and provide antioxidants.

What you will need

6-7.5 quart pot
Measuring Spoons
Large Capacity Blender (around 8 cups)
Two 48 oz Storage Containers

How to Make it Step by Step

1. Gather Ingredients

You will need sweet potatoes and apples for this one, Queens! You will need curry powder that you can make with the recipe below, or you can buy some for a faster prep time. For sweeter soup, add more apples and honey. For spicier soup, add more curry powder, black and red pepper.

2. Cook the onions in curry powder

Cook the onions on medium heat for approximately 5 minutes. Add the curry powder, salt, and red pepper and cook for another 60 seconds until fragrant.

3. Put it all together: add the vegetable broth, sweet potatoes, apples, and honey

Add all of the ingredients and bring to a boil. Be sure to stir the honey in! Once boiling, reduce the heat to low and simmer the pot until the sweet potatoes and apples are soft, around 30 minutes. Simmer for a few hours if you want to let the flavors settle in.

4. Blend It Up

Transfer to a blender in batches and blend until smooth, or use an immersion blender.

5. Serve!

Dish out 1-cup servings and enjoy delicious soup that is low in calories (149 cal/cup)!

I love serving this soup with toasted pumpkin seeds, a drizzle of honey, and candied pecans on top for the perfect sweet autumn flavor! If you are taking a spicier route, warm cheesy toast is a great complement.

Storage (Because You’ll Want Leftovers)

This soup stores well, which makes it practical for meal prep. After cooling completely, it keeps in the fridge for up to 4 days. The flavors develop and improve overnight.

For longer storage, it freezes well for up to 3 months. I portion it into individual containers so I can thaw single servings as needed. Just thaw overnight in the fridge, then gently reheat on the stovetop with a stir to restore the smooth texture. It reheats nicely and maintains its quality.

Crisp Autumn Apple Sweet Potato Soup

Smooth, Sweet, and Spiced!

Who will love it?