Immune Boosting Sweet Potato Soup

bowl of orange coloured sweet potato soup, topped with yoghurt swirls, coriander and pepper. Grey table top

All of a sudden it’s cooled down here in Perth and with that wintery feeling, comes the urge to eat soup. Well, for me anyway. This Sweet Potato Soup made in my Thermomix really hit the spot for me today.

I’m not normally big on pureed soups, they just don’t seem to be all that satisfying. However, I had an abundance of sweet potatoes in the pantry and do feel that a sweet potato soup is best suited to being pureed. What this soup lacks in chewability, I’ve made up for in flavour!

Immune boosting ingredients

Eating a well balanced diet containing enough nutrients is essential to good health. It is believed that consuming certain foods can also promote good immune health. (I am not a health professional).

I have included lots of immune-boosting ingredients in this one. It will be the one I whip up when one of us starts to feel a bit under the weather over winter!

Sweet Potato

Sweet potato is rich in beta-carotene. Our bodies turn this into vitamin A, which reduces free radicals, boosting our immune system. It also contains vitamin C, which stimulates the formation of antibodies.

Mushrooms

Mushrooms are high in selenium and B vitamins such as riboflavin and niacin. Those low in selenium may have more severe symptoms that also last longer when they catch a bug.

Garlic

Garlic has long been praised for its immune boosting properties. It has anti-viral, anti-bacterial and fungi fighting properties and is rich in antioxidants.

Ginger

Ginger is anti-inflammatory, anti-bacterial, anti-viral and a great source of antioxidants. Side note – steeping fresh ginger in hot water is another way to support good immune health.

Turmeric

Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a strong antioxidant.

Black pepper

Active properties in black pepper can increase white blood cell production. Adding black pepper to meals also increases the absorption of nutrients.

bowl of orange coloured sweet potato soup, topped with yoghurt swirls, coriander and pepper. Grey table top
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4.80 from 5 votes

Immune Boosting Sweet Potato Soup

This soup is packed full of goodness! The perfect soup to enjoy when you feel a cold coming on through winter.
Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Light Meal, Soup
Cuisine: Dairy Free, Egg Free, Gluten Free, Nut Free, Vegan, Vegetarian
Keyword: Immune boosting soup, Sweet potato soup, Thermomix immune boosting
Servings: 6
Calories: 251kcal

Ingredients

  • 20 g dried sliced shiitake mushrooms
  • 500 g boiling water
  • 200 g brown onion quartered
  • 8 garlic cloves (40g)
  • 20 g ginger thin coins
  • 50 g olive oil
  • 2 tsp ground turmeric
  • 1 tsp ground cumin
  • 750 g sweet potato roughly chopped
  • 60 g Odds-and-Ends Vegetable Stock Concentrate
  • black pepper
  • 400 g water
  • 1 270ml tin coconut cream or 270g Greek yoghurt
  • Optional garnishes: more coconut cream/yoghurt torn coriander or parsley leaves, lemon juice

Instructions

  • Place shiitake mushrooms in a bowl. Cover with 500g freshly boiled water from the kettle. Set aside.
  • Place onion, garlic and ginger in mixer bowl. Chop 3 seconds/speed 6/MC on. Scrape down bowl.
  • Add oil. Saute 10 minutes/steaming temperature/speed 1/MC off. Scrape down bowl.
  • Add cumin and turmeric. Saute a further 1 minute/100/speed 1/MC off.
  • Add sweet potato. Chop 10 seconds/speed 4/MC on, or until all roughly evenly chopped.
  • Add rehydrated shiitake mushrooms and the water they were soaking in, stock paste, pepper and 400g water. Cook 20 minutes/100/speed 2/MC on.
  • Blitz 30 seconds/speed 9/MC on, ensuring you move the speed dial up to speed slowly and very carefully.
  • Add coconut cream. Cook a further 10 minutes/100/speed 2/MC on.
  • Serve in bowls, with a swirl of coconut cream, a pile of torn coriander leaves and a squeeze of lemon (all optional).

Notes

– Throw in a log red chilli or two at Step 2 for some added kick!
– If preferred, Greek yogurt can be used in place of coconut cream.
– Pumpkin works well in place of the sweet potato, if preferred. Alternatively, a mix of sweet potato, pumpkin and carrot is also good.

Nutrition

Serving: 1serve | Calories: 251kcal | Carbohydrates: 35g | Protein: 4g | Fat: 11g | Saturated Fat: 1g | Sodium: 1780mg | Potassium: 574mg | Fiber: 5g | Sugar: 8g | Vitamin A: 17734IU | Vitamin C: 7mg | Calcium: 60mg | Iron: 2mg

Please note, nutrition information is calculated via an online recipe nutrition calculator and is a guide only. It is provided as a courtesy and is not guaranteed 100% accurate. I am not a nutritionist or trained health professional.

Tried this recipe?Please rate it and leave feedback in the comments section below, or mention @Thermobexta or tag #Thermobexta on Instagram.
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Lauren Cunningham
Lauren Cunningham
6 years ago

How much of the 500g of water would you add if you don’t use the mushrooms? All of it?

Claire Tolley
Claire Tolley
6 years ago

We really enjoyed this soup. Used 650g sweet potato and 100g pumpkin, dried porcini mushrooms instead of shitake, fresh turmeric and Greek Yoghurt instead of coconut cream.
Can’t wait to make it again as it was flavoursome and easy!

Leesa
Leesa
6 years ago

Thank you so much for the recipe, l didn’t have any dried mushrooms so added 200g of fresh ones, turned out great even hubby the non soup eater enjoyed it, thanks again

jen
jen
6 years ago

anyone done the calorie count?xx

Amanda
Amanda
6 years ago

HI Bec,

Can you make this without the mushrooms?

Cheers

Belinda
Belinda
6 years ago

One word – Deeeeeelish!! Thanks Bec

pinkiebag
6 years ago

Gosh this is a real winter warmer comforting soup. Perfect for the cold weather we are having in the UK right now, Chloe.
https://pinkiebag.com/

Gaye
Gaye
6 years ago

This soup is delicious, adding the chilli was so worth it. Thanks Bec

Bianca
Bianca
6 years ago

Bec, your soup is delicious and hearty. I’m not a soup fan at all but after having an upset tummy all day i was craving something light. Whoa… the flavours are incredible!

Selina Tomasich
6 years ago

Thanks for sharing xx

Carol
Carol
6 years ago

What a wonderful soup. I’m not a big fan of mushrooms, but I can’t imagine this recipe without them. Thank you

Hi, I'm Bec

I specialise in great tasting vegetarian Thermomix recipes and cater for a wide range of dietary needs. I love sharing here and in my cookbooks my healthy, delicious recipes (of course the odd treat too!) Whether you're looking to ignite your thermo mojo, or just after some new, really tasty family friendly recipes, there really is something here for everyone

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