Soups

October 4, 2021

Sweet Potato Peanut Butter Tempeh Soup

This Sweet Potato Peanut Butter Tempeh Soup is rich and decadent - creamy peanut butter and soft sweet potatoes create a silky smooth fall soup that is so satisfying. Add tempeh for some plant-based protein and a balanced meal.

 Sweet Potato Peanut Butter Tempeh Soup

Any other peanut butter fans out there? I will seriously put peanut butter in and on everything. I have yet to find a food that doesn't taste better with peanut butter. Soup included. This Sweet Potato Peanut Butter Tempeh Soup is seriously incredible. Probably my favorite soup recipe to date.

Sweet potatoes naturally create super creamy soup, add peanut butter and WOW the soup is delicious. Plus, peanut butter has fat. And fat is what gives food a lot of its flavor.

This soup also has another fat source: coconut milk. I'm talking the stuff that comes in a can that is very creamy. It adds a sweetness to the soup that perfectly compliments the sweet potato.

For a protein source, I added tempeh. It is soft and breaks apart easily, but it also gives the soup a bit of texture, so it feels like you're actually chewing and eating something.

What is tempeh?

Tempeh is one of my favorite protein sources. It is a block of soybeans that have been fermented. It has virtually no taste, so you can flavor it however you'd like. In this case, we aren't adding any seasoning to the tempeh because it will be mixed right into the soup. It's just there for texture and protein.

Soy is a great source of plant-based protein. And contrary to what you may have heard, it does not cause cancer or give you too much estrogen. It is great for both men and women to eat - the estrogen from soy is a different type of estrogen then the well-known hormone. Not to get too far into the science, but soy is actually very good for you. Tempeh in particular is a very healthy soy product, since the beans are still whole (as in they haven't been processed) AND they've been fermented, so more probiotics for your gut!

 Sweet Potato Peanut Butter Tempeh Soup

Why I love Sweet Potato Peanut Butter Tempeh Soup

  • Dietary needs — this recipe is plant-based, oil-free, gluten-free, dairy-free, and sugar-free
  • Perfect main dish or side — this soup is pretty hearty but can also be served as a first course before a larger meal
  • FLAVOR — if you are a peanut butter fan you absolutely have to try this soup, it's so rich and delicious

Ingredients

  • Garlic: Fresh garlic is best, but freeze dried garlic is a great alternative if you don't feel like chopping.
  • Red Onion: I prefer red onions since they have the most antioxidants and a mild flavor, but a white or yellow onion would work just fine here.
  • Sweet Potato: For beautiful color, use an orange-fleshed sweet potato. And for fiber, leave the skins on!
  • Coconut Milk: This is the stuff that you find in a can. Look for a brand where the only ingredient is coconut, to avoid gums. I like this brand.
  • Vegetable Broth: Vegetable broth or stock can make or break a recipe. You want to look for a broth that has many different vegetables, but no other added ingredients like preservatives or sugar. My go to is this brand.
  • Creamy Peanut Butter: Peanut butter is another one of those foods that you'll want to watch for added sugars and oils. A good peanut butter has only one ingredient: peanuts. A little salt is okay, but peanut butter does not need oil added. You should avoid any brand that adds oil to their peanut butter. The good news is that peanut butter without added oils or sugars is super common, so just be sure to read the label.
  • Spices: Cayenne, Salt, and Pepper.
  • Tempeh: Tempeh is a great source of plant protein. Make sure to buy a brand that only has soy beans as the ingredient. You should be able to find this in the vegan refrigerated section of your local grocery store.
  • Peanuts and Parsley: to serve.

 Sweet Potato Peanut Butter Tempeh Soup

How to make Sweet Potato Peanut Butter Tempeh Soup

Step 1. In a large pot sauté the onion and garlic over medium heat for 2-3 minutes, until soft. Use a splash of vegetable broth if necessary to prevent sticking.

Step 2. Add the sweet potato, coconut milk, and broth to the pot. Bring to boil. Cook 10 minutes, until the sweet potato starts to soften.

Step 3. Add remaining ingredients, except tempeh. Cook 5 minutes, until the mixture is warmed through.

Step 4. Blend using an immersion blender or a food processor.

Step 5. Return to the pot and stir in the tempeh. Cook on low for 5 minutes.

Step 6. Spoon into bowls, top with peanuts and enjoy!

Serving Suggestions

I recommend sprinkling some peanuts and parsley on top of this soup for extra crunch and a pop of green.

Otherwise, this soup is great on it's own. It has carbs, protein, and fat, for a balanced meal. It is missing a green vegetable though, so it would be great to eat something like roasted broccoli and cauliflower on the side (or even stirred into the soup!).

 Sweet Potato Peanut Butter Tempeh Soup

Recipe Prayer

Thank you God for creamy delicious peanut butter. Thank you for this soup that is a hearty and healthy meal. Amen.

Related Recipes

Love peanuts? Boy do I have some recipes for you:

*This post contains affiliate links. For more information see my disclosure here.

Sweet Potato Peanut Butter Tempeh Soup

This Sweet Potato Peanut Butter Tempeh Soup is rich and decadent - creamy peanut butter and soft sweet potatoes create a silky smooth fall soup that is so satisfying. Add tempeh for some plant-based protein and a balanced meal.

Author:

Elizabeth

Serves:

2

Prep:

10

min

cook:

25

min

total:

35

min

Ingredients

  • 5 Cloves Garlic, minced
  • 1 Red Onion, diced
  • 1 Medium Sweet Potato, diced
  • 1 Can Coconut Milk
  • 1 ½ Cups Vegetable Broth
  • ½ Cup Creamy Peanut Butter
  • ½ Teaspoon Cayenne
  • Salt and Pepper, to taste
  • 1 8-ounce Block Tempeh, crumbled
  • Peanuts and Parsley, to serve

Instructions

  1. In a large pot sauté the onion and garlic over medium heat for 2-3 minutes, until soft. Use a splash of vegetable broth if necessary to prevent sticking.
  2. Add the sweet potato, coconut milk, and broth to the pot. Bring to boil. Cook 10 minutes, until the sweet potato starts to soften.
  3. Add remaining ingredients, except tempeh. Cook 5 minutes, until the mixture is warmed through.
  4. Blend using an immersion blender or a food processor.
  5. Return to the pot and stir in the tempeh. Cook on low for 5 minutes.
  6. Spoon into bowls, top with peanuts and enjoy!

This recipe was adapted from a Pumpkin Soup by Ambitious Kitchen.

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September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography