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:

Tried this recipe?

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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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August 4, 2022
Mary Merkelhess
The pesto is lovely! So happy to avoid the cheese and oil.
Hi Mary - So glad you like the pesto! I'm also happy to avoid the cheese and oil :) Thanks so much for your kind words!
July 21, 2022
Debra
I enjoy reading through your recipes and will be trying a few later in the week. I especially like the prayers at the end of each recipe. It reminds me to be grateful God provides me with so many beautiful and nourishing fruits and veggies.
Hi Debra - thank you so much for your kind words! I can't wait to hear how it goes when you try some of the recipes :)
June 22, 2022
Vickie
I really enjoyed this recipe. Fits PERFECTLY in my allergy to foods world. I used Ripple milk and no sugar added SunButter. Was truly surprised at how quickly the recipe came together! Thank you!
Hi Vickie - I'm so glad you enjoyed this recipe and that it works with your allergies. Thanks so much for leaving a comment with your kind words!
June 21, 2022
Linda Casados
It's close to my bedtime, but I've been thinking about making this recipe all day, so I made it just now. After all, it only takes 15 minutes! I used what I had, so I made a few minor substitutions...white beans for cannellini, purple basil from my garden, red onion for more color, and date syrup for maple. I took a bite before putting it in the fridge for tomorrow, and oh my! It's delightfully flavorful, light, and fresh-tasting. Thanks for sharing your recipe!
Hi Linda - I'm so glad you liked the recipe - and your substitutions sound great (wish I was growing purple basil in my garden!) Thanks so much for sharing!
June 18, 2022
Carol
Hi, is this ice cream soft to scoop out? I always find my ice creams are hard.
Hi Carol - yes, this ice cream is soft if you let it thaw a few minutes after you take it out from the freezer. It can become pretty solid if it's in a deep freezer, but still thaws quickly on the counter. Hope this helps!
June 18, 2022
Sonia Hope St Claire
thank you for the recipe.
June 13, 2022
Alexandra
I made this pie for my friend who recently discovered she has severe allergies to egg whites, gluten, and dairy. Her favorite pie is sweet potato pie :) She loved it and so did I!
Hi Alexandra - so great to hear from you!! I'm so happy you tried this pie and I'm glad you enjoyed it! It is seriously one of my favorite recipes :) -- Elizabeth
June 7, 2022
Harriett Whited
Love it!!! Wonderful!
Thanks for your feedback! Glad you love this recipe :)
June 7, 2022
Katherine
Hi Elizabeth! I found you by searching for plant based Catholics! There are very few of us! Thank you for your site and sharing recipes!! I look forward to trying these muffins! Can sugar be reduced safely in most of your recipes? -JMJ-
Hi Katherine, Thanks so much for reaching out! Glad to meet another plant-based Catholic - agree, there are so few of us. As for sugar, I never use white granulated sugar in any of my recipes. Most use maple syrup or date sugar/date syrup. I'm not sure if this is what you mean, or if you're asking about reducing the amount of date sugar that the recipe calls for. If that's the case, it really depends on the recipe. A lot of the baking recipes have specific ratios of flour to sugar and wet to dry, so it may not go well if you change the amount of sugar. I hope this helps, but if I didn't answer your question, please let me know. Also happy to advise on a particular recipe if you're looking to change it. Let me know how I can help :) Elizabeth
June 2, 2022
Sharon
Love this vegan lentil/mushroom stew! For some odd reason, I had never thought to put mushrooms into my lentil stew. Thank you for a wonderful addition to my recipe box!
Hi Sharon - I'm so glad you are enjoying this recipe (mushrooms are so good!!). Thank you for taking the time to share :) Elizabeth
May 23, 2022
Geraldine
Hello, I found you on FB and really enjoy your Catholic Plant Based GF information & recipes. About the Chickpea beet burgers: if the beans are dried and not cooked, do you think it is enough cooking for the beans? If beans are not cooked completely I have read they are toxic with phytic acid & also cause digestive problems. I am just wondering and will leave it to you to decide/research. To be safe I am toasting canned garbanzos and trying that way out. God Bless
Hi Geraldine, Thanks so much for reaching out. In the beet burgers, the beans do get cooked when the burgers are cooked. You soak them first and then incorporate the beans into the burger patty, then cook the patty. I find that this is the best way to achieve the proper burger texture - if you use pre-cooked beans or canned beans the burgers are mushy and don't get crisp. Your solution of toasting the beans sounds like a great idea to completely ensure the beans are cooked fully - I hope that it worked for you and your burgers turned out well! -- Elizabeth
May 18, 2022
viki avgen (i am israel)
hi,thank you for the recepie of the banana.Iam diebetik and i would love any recepies without sugar. thank you
Hi Viki - thanks so much for your kind words! Several of my other dessert recipes are only sweetened with fruit - you can find them on my Desserts page. If you have any specific requests, please let me know! -- Elizabeth
April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Katie
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
Vickey
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
Jade
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
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