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Gingered Sweet Potato Soup with Toasted Coconut and Pumpkinseeds

Photo: Jennifer Causey; Styling: Kira Corbin

Hands-on time 25 mins
Total time 35 mins

Serves 6 (serving size: about 1 1/2 cups soup)

Pureed sweet potatoes are topped with coconut and pumpkinseed kernels making this soup perfect for fall. 


  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 2 pounds sweet potatoes, peeled and cubed
  • 1 tablespoon minced peeled fresh ginger
  • 4 1/2 cups unsalted chicken stock (such as Swanson)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cinnamon
  • 1 (15-ounce) can unsalted cannellini beans, rinsed and drained
  • 1/2 teaspoon crushed red pepper
  • 6 tablespoons unsweetened coconut flakes, toasted
  • 6 tablespoons pumpkinseed kernels, toasted

Nutrition Information

  • calories 311
  • fat 9.8 g
  • satfat 3.8 g
  • monofat 3 g
  • polyfat 1.8 g
  • protein 12 g
  • carbohydrate 46 g
  • fiber 9 g
  • cholesterol 0.0 mg
  • iron 3 mg
  • sodium 287 mg
  • calcium 95 mg

How to Make It

  1. Heat a large Dutch oven over medium-high heat. Add oil; swirl to coat. Add onion; sauté 4 minutes. Add potatoes and ginger; cook 2 minutes. Add stock, salt, black pepper, cinnamon, and beans; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Cover opening in lid with a clean kitchen towel (to avoid splatters); blend until smooth. Place pureed potato mixture in a bowl. Repeat procedure with remaining potato mixture. Stir in red pepper. Divide among 6 bowls; top each with 1 tablespoon coconut and 1 tablespoon pumpkinseed kernels.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit