This slow cooker sweet potato peanut soup offers a smooth, rich blend of earthy flavor and hearty texture, perfect for chilly nights or anytime comfort food is needed.
It’s the kind of healthy recipe that doesn’t scream about how good it is for you—it just quietly delivers warmth, fullness, and depth. There’s a surprising complexity here, too, especially considering how budget-friendly and easy it is to make.
Layers of Flavor That Build Themselves
It all begins with the basics—onion, garlic, and ginger sautéed just long enough to wake up the aromatics. This trio sets a tone that’s both homey and a bit bold, especially once allspice and cinnamon step in.
Not overpowering, but just enough to bring that round warmth that makes you go for another spoonful before realizing.
Then there’s the cayenne. A little bit of kick, but nothing too wild. It’s adjustable too, so if the heat needs bumping up or dialing down, that’s an easy fix.
As the slow cooker does its thing, the ingredients melt together naturally—no need to babysit the pot or fuss with stirring constantly.
Texture That Feels Like More
The real magic happens after the long simmer. Once the sweet potatoes are soft and everything’s mingled together, the soup gets puréed. That creamy consistency feels luxurious without needing cream.
Add more broth if a thinner version’s preferred, or keep it thick for that full-bodied feel.
The peanut butter adds a soft richness that rounds out each bite. It doesn’t overpower—it complements. The final result hits a unique sweet-salty balance, which makes it versatile for pairing with bread, rice, or even nothing at all.
Flexible Enough for Any Weeknight or Leftover Plan
This slow cooker recipe works just as well on low as it does on high, so it’s got flexibility for weekday schedules. Toss everything in early in the day, or put it on high and still have it ready by dinner.
No matter the method, the sweet potatoes come out fork-tender and blend like a dream.
Once made, it keeps in the fridge for days or the freezer for months, which makes it an excellent meal prep idea. It reheats without losing texture, and if it thickens up too much over time, a splash of broth or water gets it right back where it should be.
Serve It Up & Switch It Up
Fresh cilantro and chopped peanuts on top bring crunch and brightness that balance the richness. Don’t skip this finishing touch—it adds texture and color, making the soup look just as good as it tastes.
Want to level it up even more? Add shredded cooked chicken for protein, or stir in finely chopped kale after blending.
Let it cook a bit longer, and suddenly you’ve got a heartier, veggie-loaded version that still fits the original vibe. Whether vegetarian, gluten-free, or just looking for simple and filling recipes, this one covers all the bases.
Why It Keeps Getting Made Again & Again
There’s something incredibly satisfying about a dish that asks for so little and gives so much in return. No fancy tools, no hard-to-find ingredients—just a slow cooker, a blender, and pantry basics. It fits into healthy eating goals without trying to be flashy about it.
Even better, it’s one of those recipes that feels both comforting and new every time, depending on what’s added or paired with it.
Throw it into rotation once, and it’ll likely become one of those staples you return to whenever simplicity and flavor need to go hand-in-hand.
Healthy Sweet Potato Peanut Soup Recipe
Equipment
- Slow cooker (6-quart or larger)
- Immersion blender (or countertop blender)
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion chopped (about 1 cup)
- 3 cloves garlic minced (about 1 tablespoon)
- 1 tablespoon minced fresh ginger
- 2 teaspoons ground allspice
- 1 teaspoon kosher salt
- ¼ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper plus more to taste
- 4 medium-large sweet potatoes about 3 pounds, peeled and diced into ¾-inch cubes (about 9 cups)
- 4 cups low sodium vegetable broth or low sodium chicken broth more as needed
- 1 can (15 ounces) no-salt-added tomato sauce
- ½ cup creamy peanut butter
For Serving
- Chopped fresh cilantro
- Chopped dry-roasted unsalted peanuts
Instructions
- Sauté Aromatics: Warm the olive oil in a skillet over medium heat. Add chopped onion and cook, stirring occasionally, until softened, about 4 minutes. Stir in the garlic, ginger, allspice, salt, cinnamon, and cayenne, cooking for another 30 seconds until the spices become fragrant. Transfer everything into your slow cooker.
- Slow Cook the Soup: Add sweet potatoes, broth, tomato sauce, and peanut butter to the slow cooker. Stir well to combine. Cover and cook on low for 5 to 6 hours, or on high for 2½ to 3½ hours, until the sweet potatoes are tender when pierced with a fork.
- Blend and Finish: Use an immersion blender to puree the soup directly in the slow cooker until smooth. If you prefer a thinner consistency, add more broth or water. (If using a traditional blender, transfer the soup in batches, only filling the container a third of the way to avoid splattering.) Taste and adjust seasoning, adding more salt or cayenne for extra heat. Serve hot, garnished with chopped cilantro and peanuts.
Notes
- Add Protein: Stir in cooked, shredded or diced chicken before serving for extra protein.
- Boost Veggies: Mix in 2 cups finely chopped kale after blending. Cover and cook on high for about 10 minutes, until tender.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.