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Home » Recipes » Soups

Beetroot and Sweet Potato Soup

Published: Apr 17, 2019 · Modified: Apr 18, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

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This creamy beetroot and sweet potato soup is a simple but delicious lunch or light dinner, made with hearty fall vegetables. Making this beet soup couldn't be more simple, and is vegan, gluten free and a low histamine recipe.

Have a peek of my carrot and sweet potato soup for another fall lunch idea!

beetroot and sweet potato soup in a white bowl garnished with mint and coconut cream.

Soups are always on the menu in my home in the fall and winter months. They make a cosy lunch or a light dinner. Perhaps you may like to see my pumpkin pesto soup and broccoli and cauliflower soup for some more tasty options!

Love beets? Do check out my cucumber and beetroot salad for a flavorful lunch or side dish!

Jump to:
  • ⭐ Why you'll love this recipe
  • 🍠 Ingredients
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 🥣 More cozy and warming soups
  • 📖 Recipe
  • 💬 Comments

⭐ Why you'll love this recipe

  • Nutritious - this is packed with fresh vegetables and especially perfect in fall with seasonal produce.
  • Creamy - the coconut milk gives it the best taste and texture.
  • Versatile - have for lunch, a light dinner or an appetizer in smaller quantities.

🍠 Ingredients

This beetroot and sweet potato soup is made with fresh vegetables and a few pantry staples. The main ingredients you will need are:

  • Beetroot, sweet potato and carrots - you can roast the beets yourself first, or use already prepared if this works for you.
  • Coconut milk - gives the best creamy taste and texture.
  • Vegetable broth - either make your own or use store-bought (check ingredients if so).
  • Bay leaves and thyme - to give the soup a nice herby taste.
  • Pumpkin seeds - to garnish.
  • Mint - to garnish.

Make sure to see the recipe card below for the full instructions and their quantities!

🔪 Step by step instructions

Step 1: Fry the onion in olive oil in a large pan untiled softened, about five minutes. Add the thyme and bay leaves.

Step 2: Add the sweet potato, carrots and beetroot to pan and cook for five minutes. Stir often to prevent sticking (add a touch of water if needed).

Step 3: Pour the vegetable broth, coconut milk (set aside some of the cream for garnish) and salt into the pan and bring to a boil. Reduce the heat to a light simmer. Cook for 25-30 minutes until the vegetables have softened.

Step 4: Remove the bay leaves. Use an immersion blender to blend, or transfer in batches to a food processor. Ladle into your bowls and garnish.

💭 Recipe tips and notes

  • Fresh beetroot that you cook yourself is great, but I often use vacuum packed beetroot for quickness (as I do most of the time for this soup).
  • Never get beetroot in vinegar to use in soup! It will have a strange taste . . .
  • If you are concerned about ruining chopping boards with the beetroot juice, then carefully open the packet over the saucepan, and then cut up the beetroot once it is in the pan. Definitely the way that I do it!
beetroot and sweet potato soup in a white bowl garnished with mint and coconut cream.

🥣 More cozy and warming soups

Find so many tasty soup recipes here, including my cauliflower and corn chowder and my fall favorite butternut squash and apple soup. Some recent recipes to enjoy:

  • diced vegetables, parsley, thyme and garlic in water to make vegetable stock in a pot.
    Low Histamine Vegetable Stock
  • cauliflower fennel soup in a light green bowl next to thyme leaves, garlic cloves and a spoon.
    Creamy Cauliflower Fennel Soup
  • Hokkaido pumpkin in a white bowl next to fresh sage leaves and a striped cloth.
    Hokkaido Pumpkin Soup
  • butternut leek soup in a white bowl topped with herbs and pumpkin seeds on a blue cloth.
    Butternut Leek Soup

I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you've tried the recipe!

📖 Recipe

beetroot and sweet potato soup in a white bowl.

Beetroot and Sweet Potato Soup

Claire
This beetroot and sweet potato soup is full of tasty fall vegetables, and served with a swirl of coconut cream and mint. Perfect for a winter's day lunch!
5 from 1 vote
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Prep Time 10 minutes mins
Cook Time 40 minutes mins
Total Time 50 minutes mins
Course Appetizer, Dinner, Lunch, Soup
Cuisine American, British
Servings 3 servings
Calories 186 kcal

Ingredients
  

  • 1 tablespoon olive oil
  • ½ small white onion diced
  • 2 cups cooked beetroot diced
  • 1 medium sweet potato diced
  • 3 small carrots diced
  • ½ can coconut milk
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 3 cups vegetable broth
  • pinch salt

To garnish

  • pumpkin seeds
  • mint leaves

Instructions
 

  • Fry the onion in olive oil in a large pan untiled softened, about five minutes. Add the thyme and bay leaves.
  • Add the sweet potato, carrots and beetroot to pan and cook for five minutes. Stir often to prevent sticking (add a touch of water if needed).
  • Pour the vegetable broth, coconut milk (set aside some of the cream for garnish) and salt into the pan and bring to a boil. Reduce the heat to a light simmer. Cook for 25-30 minutes until the vegetables have softened.
  • Remove the bay leaves. Use an immersion blender to blend, or transfer in batches to a food processor.
  • Garnish with the coconut cream that was set aside, and mint and pumpkin seeds if using.

Notes

  • Take care when handling the beetroot as it can stain so easily!
  • Add a touch of water to the pan if the beets and potato start to stick.
  • Blend with an immersion blender or transfer batches to a food processor.
 
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
  • vegetable broth will depend upon ingredients used.
  • bay laurel has a ? with a note: 'Small amounts are well tolerated, for larger quantities lack of experience'.

Nutrition

Calories: 186kcalCarbohydrates: 33gProtein: 4gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 147mgPotassium: 729mgFiber: 8gSugar: 13gVitamin A: 19087IUVitamin C: 10mgCalcium: 63mgIron: 2mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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More Cozy & Warming Soups

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  • celery apple soup in a white bowl next to red apples and celery leaves.
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Comments

  1. Andrew Withers says

    February 14, 2025 at 12:29 pm

    Can you use vacuum pack beetroot or a jar of beetroot for the sweet potato and beetroot soup. Thanks

    Reply
    • Claire says

      February 14, 2025 at 5:33 pm

      You can use vacuum packed if it works for you, but if you're low histamine then I would only so so if you know you tolerate. If using a jar, then make sure it isn't in vinegar, and again, only if it works for you.

      Reply

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Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

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