Autumn Soup with Sweet Potatoes and Apples

This must be the perfect autumn soup! It is warming, slightly sweet (not too much though), mild and packed with vitamin C. This soup is quite popular with kids and easy on the stomach. Those who are lactose and/or gluten intolerant can still enjoy this recipe since the soup doesn't include any milk or wheat. Just be careful not to use too sweet apples (they should be slightly tangy) since I tried the soup once with sweeter ones and didn't like it one bit. I found it much to sweet for my taste! After all...this is a soup, not a smoothie!


A warming soup with a hint of apple, perfect for autumn

This recipe is:

  • Egg free
  • Gluten free
  • Lactose (dairy) free
  • Nut free
  • Vegan

Autumn Soup with Sweet Potatoes and Apples

Serves 4-5


  • 600 grams (21 oz) sweet potatoes, washed and chopped coarsely.
  • 3 leeks, washed and chopped coarsely
  • 1 large carrot, washed and chopped coarsely
  • 2 large apples (Granny Smith or similarly tangy (i.e. green), peeled, cored and chopped coarsely.
  • 2 yeast free vegetable stock cubes
  • 1.2 litres (41 fluid oz) water
  • 225 millilitres (7¾ fluid oz) apple juice
  • 225 millilitres (7¾ fluid oz) coconut milk
  • 1 tablespoon coconut oil
  • Pinch of pepper (black), salt (Himalaya or sea salt) and nutmeg


  1. Wash the 600 grams sweet potatoes and chop coarsely.
  2. Wash the 3 leeks thoroughly (sometimes dirt gets stuck in between the layers). Chop coarsely. Discard the very ends of the leeks.
  3. Wash and chop the carrot coarsely.
  4. Peel the 2 large apples, scoop out the seeds and chop coarsely.
  5. Heat 1 tablespoon coconut oil in the saucepan.
  6. Add chopped leeks and heat for 6-8 minutes. Add couple of tablespoons water if needed.
  7. Add chopped, sweet potatoes and apples along with the 1.2 litres water and 2 vegetable stock cubes.
  8. Add a pinch of salt, pepper and nutmeg.
  9. Turn the heat up and allow to simmer for 15-20 minutes or until the vegetables are fairly soft.
  10. Allow the soup to cool off for 15 minutes.
  11. Pour the soup in batches into a food processor or blender. Blend each batch for 30 seconds for a smooth texture.
  12. Return soup to the saucepan.
  13. Add 225 millilitres apple juice and 225 millilitres coconut milk.
  14. Turn the heat up again (do not boil).
  15. Add more salt and pepper to taste.


  • Serve with a nice bread.
  • You can freeze leftover coconut milk. Freeze in an ice cube tray and use in soups, smoothies and more.
  • The soup is even better the next day once the flavours have really settled. Pour the soup into plastic containers and re-heat the next day.
  • For a thinner soup add more water.
  • If the coconut oil is cold (in which case it becomes solid), place the jar in a bowl filled with hot water for a couple of minutes.       
  • You can use regular stock cubes instead of yeast free ones.
  • You can use chicken stock instead of vegetable stock.   
  • The soup can be frozen and reheated later.