Recipe: Sweet Potato Soup with Spinach, Apples and Wild Rice

I love soup, but often find it’s perfect for lunch and generally not satisfying as a main course for dinner.  Lately I’ve been experimenting with ways to make vegetarian soups that are substantial, delicious, and cover at least a handful of nutritional bases.  This sweet potato soup does just that.  And I love the freshness of the spinach with the combination of sweet from the apple and texture from the rice.

Sweet Potato Soup



  • 3 large sweet potatoes, cleaned and diced into small pieces
  • 4 cups vegetable broth
  • 3 cups water
  • 1 medium onion, chopped
  • 2 tablespoons extra-virgin olive oil
  • 2 red apples
  • 1 cup cooked wild rice
  • 6-8 oz chopped fresh spinach
  • Salt and pepper


  1. In a medium pot sauté the onion in olive oil until soft and translucent, about 5 minutes.
  2. Add the water, 3 cups of the vegetable broth, and potatoes.  Cover and simmer for 25 minutes (until fork can easily move through potatoes).
  3. While the potatoes are cooking chop the apple into little bite size pieces, place on a non-stick tray and bake on 400 for 30 minutes.
  4. When potatoes are soft, combine the ingredients in your pot (liquid, potatoes, and onions) into blender and purée until smooth and creamy. Add salt and pepper to taste.  I set aside a bowl and puree in 3 batches.
  5. Transfer the pureed soup back into the pot, add the remaining 1 cup of vegetable broth, stir and cover.  Let simmer for 10 minutes.
  6. Right before serving add the chopped spinach and stir, it will cook right in the soup.
  7. Place soup in bowls, spoon scoop of cooked rice in the middle and garnish with baked apple pieces.




  • Rich in Vitamin A (betacarotene) and Vitamin C.  Both Vitamin A and C are powerful antioxidants that work in the body to remove free radicals (free radicals are chemicals that damage cells).
  • Good for stomach ulcers and inflamed conditions of the colon.


  • An excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
  • An Anti-Aging vegetable!!



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