Dairy Farmers of Canada

Silky Smooth Red Pepper & Sweet Potato Soup

Capture vitamin-rich red peppers and sweet potatoes in this tasty and nutritious soup. It makes a perfect starter for a meal or as a side dish to a hearty sandwich.

  • Prep: 20 min
  • Cooking: 30 min
Yields 4 - 6 servings
silky smooth red pepper sweet potato soup


  • 1 tbsp (15 mL) butter
  • 1 chopped onion
  • Salt and pepper to taste
  • 2 chopped red bell peppers
  • 1 large sweet potato peeled and chopped (about 12 oz/375 g)
  • 3 cups (750 mL) hot water
  • 1 cup (250 mL) 10 % half-and-half or 18 % cream
  • 2 tbsp (30 mL) finely chopped fresh basil
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In a pot, melt butter over medium heat; add onion, 1 tsp (5 mL) salt and 1/4 tsp (1 mL) pepper and sauté for 5 min or until softened. Add red bell peppers and sweet potato and sauté for 2 min or until peppers start to soften. Add water and bring to a boil, scraping up bits stuck to pot. Reduce heat and boil gently for about 15 min or until vegetables are soft.

Working in batches, transfer soup to blender and purée until smooth. Strain through a sieve back into pot, pressing with a rubber spatula. (Alternatively, use an immersion blender in pot and strain into another pot).

To serve, reheat soup over medium heat until steaming, stirring often. Add cream and heat gently (do not let boil). Season to taste with salt and pepper. Ladle soup into bowls and sprinkle with basil.


The soup can be prepared ahead through step 2, cooled, covered and refrigerated for up to 2 days or frozen for up to 6 months. To serve, thaw if necessary, and proceed with step 3.Straining the soup is an extra step but it creates a fine restaurant-quality textured soup.

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Nutritional information

Per serving
Energy: 143 Calories
Protein: 3 g
Carbohydrate: 18 g
Fat: 7 g
Fibre: 3 g
Sodium: 79 mg

Top 5 Nutrients

(% DV*)
Calcium: 6 % / 70 mg
Folate: 14 %
Vitamin A: 56 %
Vitamin B6: 16 %
Vitamin C: 90 %