Healthy Women Image

HealthyWomen Editors

Full Bio
Cumin Sweet Potato Soup

Cumin Sweet Potato Soup

This luscious white bean puree with beets has a nutty earthiness from the white beans, and it may improve vascular health and have aphrodisiac effects.

Nutrition & Movement

Prep Time: 15 Min
Cook Time: 25 Min
Soaking Time: Overnight
Ready In: 40 Min (not including soaking)

Servings: 4

The rich texture of this soup makes it feel and taste much more decadent than it is, and the fat from the cashews helps increase absorption of beta-carotene from the sweet potatoes. Beta-carotene is lauded for sharpening eyesight, and it's a key player in a healthy immune system. The ground red pepper and fresh cilantro add just the right amount of kick and freshness to excite your palate.


  • 1 1⁄2 pounds sweet potatoes, peeled and cut into 1" chunks (see Notes)
  • 1⁄4 cup (about a handful) raw unsalted cashews, soaked in water overnight (see Notes)
  • 1⁄2 cup loosely packed fresh cilantro
  • Pinch of ground red pepper
  • 1⁄2 teaspoon ground cumin
  • 1⁄2 teaspoon sea salt
  • 4 cups water


1. Preheat the oven to 425°F.

2. Wrap the sweet potato chunks in foil and place on a baking sheet. Bake for 25 minutes or until a knife can be inserted and removed from the potatoes with ease. When the potatoes are done, open the foil carefully and let cool before handling.

3. In a countertop blender, combine the cooked potatoes, cashews and soaking water, cilantro, ground red pepper, cumin, salt and 3 cups of the water. Blend until very smooth (you want a thin milkshake consistency), adding the remaining water as needed to reach this consistency. Enjoy warm or chilled.

Notes: You can roast the sweet potatoes whole, but they will take longer to cook.
Soaking nuts and seeds in water overnight activates lots of good enzymes that encourage the seed to germinate. Soaking also removes the protective, slightly toxic elements that prevent the seed from germinating until the correct (moist) conditions are met. If you're really in a rush, you can soak them in boiled water for 30 minutes instead of overnight, but this is more for achieving the softer texture you want for the soup to blend nicely than for health reasons.

Recipe courtesy of Rodale's Soup Cleanse Cookbook by Nicole Centeno.

You might be interested in