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Why You'll Love This healthy one pot spinach and sweet potato soup for meal prep
- Easy to Make: This recipe requires minimal ingredients and can be prepared in under 30 minutes.
- High in Nutrients: Spinach and sweet potatoes are both rich in vitamins and minerals, making this soup a great way to boost your immune system.
- Meal Prep Friendly: This recipe makes a large batch of soup that can be portioned out and refrigerated or frozen for later use.
- Customizable: Feel free to add your favorite spices or herbs to give the soup a personal touch.
- Affordable: The ingredients used in this recipe are budget-friendly and easily accessible at most grocery stores.
- Versatile: This soup can be served as a main course, side dish, or even used as a base for other recipes.
- Delicious: The combination of spinach, sweet potatoes, and garlic creates a rich and savory flavor that's sure to please even the pickiest eaters.
- Gluten-Free and Vegan: This recipe is free from common allergens and can be enjoyed by those with dietary restrictions.
Ingredient Breakdown
The key ingredients in this recipe are sweet potatoes, spinach, garlic, onions, and vegetable broth. Sweet potatoes provide a rich source of fiber, vitamins, and minerals, while spinach adds a boost of iron and antioxidants. Garlic and onions add a depth of flavor and help to bring out the natural sweetness of the sweet potatoes. Vegetable broth is used to create a creamy and comforting soup without the need for heavy cream or dairy products. When selecting sweet potatoes, look for ones that are firm and have a smooth, even skin. For spinach, choose fresh leaves with no signs of wilting or browning. You can also use frozen spinach as a substitute, just be sure to thaw it first and squeeze out any excess water.
How to Make healthy one pot spinach and sweet potato soup for meal prep
Chop 1 large onion and 3 cloves of garlic into small pieces. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onions and cook until they're translucent and starting to caramelize, about 5-7 minutes.
Peel and dice 2 large sweet potatoes into 1-inch cubes. Add the sweet potatoes to the pot and cook for an additional 5 minutes, stirring occasionally, until they start to soften.
Add 2 cups of fresh spinach leaves and 4 cups of vegetable broth to the pot. Stir to combine and bring the mixture to a boil.
Reduce the heat to low and simmer the soup for 20-25 minutes, or until the sweet potatoes are tender and the soup has thickened slightly.
Use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches, then return it to the pot.
Season the soup with salt and pepper to taste. Serve hot, garnished with a sprinkle of paprika and a dollop of sour cream, if desired.
Tips for Perfect Results
Using a high-quality vegetable broth will make a big difference in the flavor of your soup. Look for a broth that's low in sodium and made with wholesome ingredients.
Sweet potatoes can quickly become mushy and unappetizing if overcooked. Check on them frequently during the simmering process and remove them from the heat when they're tender but still hold their shape.
A squeeze of fresh lemon juice can add a bright and refreshing flavor to your soup. Add it just before serving for the best results.
This recipe is a great base for experimenting with different spices and herbs. Try adding a pinch of cumin, a sprinkle of paprika, or a few fresh herbs like parsley or basil to give your soup a unique flavor.
Turn your soup into a filling meal by adding some crusty bread, a side salad, or a sprinkle of crumbled feta cheese. You can also add some cooked protein like chicken or beans for added nutrition.
This soup freezes beautifully, making it a great option for meal prep or future meals. Simply portion it out into individual containers, label, and freeze for up to 3 months.
Fresh spinach is essential for this recipe, as it adds a burst of flavor and nutrients. If you can't find fresh spinach, you can use frozen spinach as a substitute, but be sure to thaw it first and squeeze out any excess water.
Garlic is a crucial ingredient in this recipe, as it adds a depth of flavor and helps to bring out the natural sweetness of the sweet potatoes. Don't skip it, even if you're not a fan of garlic - it's essential to the flavor of the soup.
Common Mistakes to Avoid
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Overcooking the Sweet Potatoes:
Fix: Check on the sweet potatoes frequently during the simmering process and remove them from the heat when they're tender but still hold their shape.
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Not Using Fresh Spinach:
Fix: Use fresh spinach leaves for the best flavor and texture. If you can't find fresh spinach, you can use frozen spinach as a substitute, but be sure to thaw it first and squeeze out any excess water.
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Not Seasoning the Soup:
Fix: Season the soup with salt and pepper to taste, and don't be afraid to add other spices and herbs to give it a unique flavor.
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Not Blending the Soup Smoothly:
Fix: Use an immersion blender to puree the soup until smooth, or transfer it to a blender and blend in batches, then return it to the pot.
Variations & Substitutions
Add a diced jalapeño or serrano pepper to the pot for an extra kick of heat.
Add a splash of heavy cream or coconut cream to give the soup a rich and creamy texture.
Add some cooked chicken, beans, or tofu to the soup for an extra boost of protein.
Add some diced potatoes, carrots, and celery to the pot to make a hearty and comforting stew.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 5 days. Let it cool to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3 months. Let it cool to room temperature before freezing, and thaw it overnight in the refrigerator or reheat it from frozen in the microwave or on the stovetop.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
Yes, this recipe is gluten-free. The vegetable broth and sweet potatoes are naturally gluten-free, and the spinach and garlic are also free from gluten. Just be sure to check the ingredients of your broth and spices to ensure they're gluten-free.
Can I use frozen spinach?
Yes, you can use frozen spinach as a substitute for fresh spinach. Just be sure to thaw it first and squeeze out any excess water before adding it to the pot.
How do I reheat the soup?
You can reheat the soup in the microwave or on the stovetop. If reheating in the microwave, heat it in 30-second increments, stirring between each interval, until the soup is hot and steaming. If reheating on the stovetop, heat it over low heat, stirring occasionally, until the soup is hot and steaming.
Can I add other ingredients to the soup?
Yes, you can add other ingredients to the soup to give it a personal touch. Some ideas include diced bell peppers, chopped fresh herbs, or a sprinkle of grated cheese. Just be sure to adjust the seasoning and spices accordingly to balance out the flavors.
Is this recipe suitable for vegetarians and vegans?
Yes, this recipe is suitable for vegetarians and vegans. The vegetable broth and sweet potatoes are plant-based, and the spinach and garlic are also free from animal products. Just be sure to check the ingredients of your broth and spices to ensure they're vegan-friendly.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply sauté the onions and garlic in a pan, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
How do I store the soup in the freezer?
To store the soup in the freezer, let it cool to room temperature, then transfer it to an airtight container or freezer bag. Label the container or bag with the date and contents, and store it in the freezer for up to 3 months. When you're ready to eat it, simply thaw it overnight in the refrigerator or reheat it from frozen in the microwave or on the stovetop.
healthy one pot spinach and sweet potato soup for meal prep
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup fresh spinach leaves
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup heavy cream (optional)
Instructions
- Step 1: Prepare the sweet potatoes. Peel and dice the sweet potatoes into 1-inch cubes. Place them in a large pot and add enough cold water to cover them. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 10 minutes, or until they are slightly tender.
- Step 2: Sauté the onion and garlic. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, for 5-7 minutes, or until it is softened and translucent. Add the minced garlic and cook for an additional 1-2 minutes, stirring constantly to prevent burning.
- Step 3: Add the broth and thyme. Add the vegetable broth, dried thyme, salt, and pepper to the pot with the sweet potatoes. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for 15-20 minutes, or until the sweet potatoes are tender.
- Step 4: Add the spinach. Stir in the fresh spinach leaves and cook until they are wilted, about 1-2 minutes.
- Step 5: Purée the soup (optional). If desired, use an immersion blender to purée the soup until smooth. Alternatively, you can transfer the soup to a blender and blend until smooth, then return it to the pot.
- Step 6: Add the heavy cream (optional). If using, stir in the heavy cream and cook over low heat until heated through.
- Step 7: Serve and enjoy. Ladle the soup into bowls and serve hot, garnished with additional spinach leaves or a sprinkle of thyme if desired.
Recipe Notes
- To make ahead, prepare the soup through step 5, then refrigerate or freeze until ready to serve. Reheat over low heat, adding the heavy cream (if using) just before serving.
- For a creamier soup, add more heavy cream or substitute with half-and-half or coconut cream.
- To make this recipe vegan, omit the heavy cream and substitute with a non-dairy milk or creamer.
- Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Reheat over low heat, adding a splash of water if the soup has thickened too much.
