Tomato & Sweet Potato Soup | Recipes | Cook for Your Life

Tomato & Sweet Potato Soup

Rated 4.1 out of 5
4.1 out of 5 stars (based on 47 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

This soup is soothing, delicious, and quick to make. Its gorgeous, deep-orange color will brighten up the dreariest winter day, and its taste enlivens even the most jaded chemo palate. Sweet potatoes are full of...


  • 2 tablespoons olive oil
  • 1 large yellow onion, roughly diced
  • 1 dried red chili, seeds removed (optional)
  • 1 bay leaf
  • 1½ pounds sweet potatoes, peeled and cut into ½-inch cubes (use ruby or garnet sweet potatoes)
  • 1 (28 ounce) can of diced organic tomatoes
  • 4 cups of low sodium chicken or vegetable stock
  • Salt and pepper, to taste
  • Strained Greek yogurt or sour cream, for garnish (optional)
  • 2 tablespoon chopped cilantro, for garnish (optional)
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Nutrition Facts


345 cals


10 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

7 g


55 g


18 g


10 g


11 g


1525 mg


  1. Heat the oil over medium-high heat. Add the onions, chili, bay leaf, and sweet potato and sauté about 2 minutes. Lower the heat to medium. Cook, stirring from time to time, until both the onion and sweet potato look slightly caramelized and golden, about 10-15 minutes. Take care not to cook the vegetables too fast or they may burn.
  2. Raise the flame to medium-high. Add the tomatoes and cook, stirring from time to time, until the tomatoes have turned orangey-red, about 5 minutes. Add the stock and salt to taste. Stir well and bring to a slow boil. Turn the heat to medium-low and let the soup simmer for another 20 minutes or so until the potatoes are soft and the flavors blended.
  3. Remove the bay leaf and puree the soup. If the soup seems too thick for your taste, add a little extra stock or some milk or soymilk to get the right consistency for you. Check the seasonings. Reheat gently.
  4. To serve, ladle into bowls. Sprinkle each bowl with a couple teaspoons of the chopped cilantro. Add a dollop of yogurt or sour cream to each if desired.

Chef Tips

This soup is a keeper — literally. You can keep some in the freezer for those days when you get home late, tired, and hungry and want something soothing and tasty in a hurry. If you don’t like cilantro, try it with a little fresh mint or basil instead.

Check out our video on Bag & Freeze Basics. It will show you a quick and easy method that can turn even the smallest freezer into your own nutrient-packed convenience store.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society