Sweet Potato and Ham Soup for a Colorful Twist

I will never forget thefirst time I got to stir a pot of sweet potato and ham soup. The smell of caramelized onions, smokyham, and sweet, earthy potatoes wafted through my kitchen.

It was a revelation — howcould something as straightforward be so vivid and so comforting? 

Allow me to explain why you will want tomake this soup a fixture in your recipe rotation.

Creamy sweet with smokyback notes is how I would describe Sweet Potato and Ham Soup. Every serving deliversfiber, protein and a rainbow of nutrients — all in less than 300 calories. 

Whether you’re looking for comfort food orsomething nutritious to load up on, this is the dish for you.

What’s in This Soup? A Nutritional Breakdown That’ll Surprise You

Let’s not pretend: This soup isn’t just delicious — it’s a nutritionalpowerhouse. Here’s the scoop.

One cup (about 245 grams) has between 169–276 calories, depending on howit’s prepared. There’s magic in themoderation of the ingredients.

You get 5–19 grams of protein (looking at you, ham andbeans!), 27to 48 grams carbs (hello, sweet potatoes), and 1 to 7 grams fat (from cheese or cream, if you go there).

The Fiber and Protein Punch

The standout? Fiber is between 2.9–10 g perserving. That’s 11–40% ofwhat you need for the day! Pair it with protein and you have ameal that keeps you satisfied for hours.

I’ve had it for lunch and been sated at dinner — no ransacking the snack bag in the lateafternoon required.

Sodium Alert? Not Always.

Some toppedout at 875 mg of sodium (staring at you, canned broth and ham). But this is the fix: use low-sodium broth and rinsecanned beans. Boom—sodium drops to 610 mg. Your heart will thank you.

The Secret Stars

Sweet Potatoes

Don’t save these orangebeauties just for Thanksgiving. They arehigh in beta- carotene (which is what makes some of them so brightly colored!) and fiber.

Simmered, they yield a velvety base— no cream required. I’ve even thrown in roasted sweet potatoes leftover from dinner fora little extra depth.

Ham

A little ham goes a long way. Cubed cookedham contributes some umami and a little chewy heft without taking center stage.

Pro tip: Clobbered by seasonal ham butneed a slice? Less prep, more flavor.

The Supporting Cast

• Onions, Carrots, Celery: Thesoup-making holy trinity. This isnot a classic combination, but it works for many reasons: they add sweetness and texture, they don’t require any cooking and they cook quickly.
• Broth: Chicken or veggie—up toyou. I have made them with both products, andthey are equally delicious.
• Beans: They add an extrashot of protein and fiber to the box, and werewhite beans or chickpeas perfect for sneaking into the school. Yes,it’s a choice, but believe me when I say it’s a good one.
• Cheese and Cream: When feelingspecial. A dashof half-and-half or a sprinkle of cheddar and this is creamy dreamland.

How to Make It

Stove-Top Method (My Weekend Go-To)

1. RouxTime: Render bacon or melt butter. Stir in flour asa thickening agent.
2. Veggie Sauté:Sweat onions, carrots, celery. Garlic — because all problems can be solved withgarlic.
3. Simmer: Add sweet potatoesand broth. Allowthem to melt into creamy deliciousness.
4. Stir in theGoods: Add the ham, then the beans and seasonings. Finish with cheese or cream.

Total time? 45 minutes. Perfect for lazy Sundays.

Slow Cooker Magic (Set It and Forget It)

Throweverything except the ham and cream into the crockpot. Cook on low for 6–8 hours. Purée half the soup for texture, andstir in ham and cream.

Why blend part of it? You have it both ways: chunkyveggies and a creamy base.

Pressure Cooker Hack (Weeknight Hero)

Brown some veggies in the Instant Pot, add all therest, and pressure-cook the stew for 10 minutes.

Fastrelease, then blend if you prefer. Dinner in 20 minutes? Yes, please.

Nutrition Summary Table

Nutrient	Amount	% Daily Value*
Calories	169 – 276 kcal	8-14%
Protein	5 – 19 g	10-38%
Carbohydrates	27 – 48 g	10-16%
Dietary Fiber	2.9 – 10 g	11-40%
Sugars	8 – 11 g	16-22%
Total Fat	1 – 7 g	1-11%
Saturated Fat	0 g	0%
Cholesterol	4.9 – 28 mg	2-9%
Sodium	610 – 875 mg	25-36%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributesto a daily diet.

Make It Your Own

Veggie-Packed Version

Tradeham for lentils or mushrooms. Add spinach or kale. And, justlike that, it’s vegan-friendly (replacing bacon grease with olive oil).

Spice It Up

Toss in a diced jalapeño notformal, a little cayenne. Top with fresh cilantro. I’ve even dropped in a tablespoon of harissa for North Africanflair.

Dairy-Free Dream

Substitute coconut milk forcream. It adds a kind of lushness without thedairy. Trust me—it’s sublime.

Serving Suggestions

Serve it in acrusty bread bowl for a show stopping dinner. Serve with a basic green salad (arugula + lemon vinaigrette =perfect).

Or freeze it in batches for the kind of days when you barely have time tothink. I have stood in my kitchen and eaten this straightfrom the pot — no shame.

Final Thoughts

This is a soup that is more than a meremeal — it’s a celebration of contrasts.

Just plunge right in and let each spoonful be your wayof remembering that healthful eating can be not only radiant but deeply satisfying.