West African Vegan Sweet Potato Seed Soup

Dr. Stacey Francis, DC
5 from 2 votes
Course Soup
Cuisine African
Servings 8
Calories 370 kcal


  • 1 tablespoon olive oil
  • 1 large red onion, chopped
  • 1 carrot, chopped
  • 3 cloves garlic
  • 1 teaspoon ground cumin
  • ½ teaspoon ground ginger
  • sea salt
  • cayenne, to taste
  • 4 cups vegetable stock
  • 2 medium yams or sweet potatoes, washed and cubed
  • 1 14.5 ounce can tomato sauce
  • 1 14.5 ounce can diced tomatoes
  • 1 cup smooth sunflower seed butter
  • 1 cup sunflower seeds


  • Heat oil in a large soup pot or pressure cooker over medium high heat.
  • Cook onion and carrots until tender and lightly browned.
  • Add garlic, salt and spices. Cook until fragrant.
  • Stir in vegetable stock and yams or sweet potatoes.
  • Bring to a simmer. Reduce heat to simmer, uncovered, for 30 minutes until yams or sweet potatoes are tender. If you have a pressure cooker it takes about 15 minutes.
  • Add. tomato sauce and chopped tomatoes and return to a simmer.
  • Stir in sunflower seed butter.
  • Using a high speed blender, blend until smooth.
  • Taste and add salt to taste. Garnish with sunflower seeds.


Calories: 370kcalCarbohydrates: 28gProtein: 11gFat: 26gSaturated Fat: 3gSodium: 510mgPotassium: 380mgFiber: 4gSugar: 5gVitamin A: 9575IUVitamin C: 4mgVitamin E: 6mgVitamin K: 3µgCalcium: 80mgFolate: 125µgIron: 3mgZinc: 3mg
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