Sweet Potato Coconut Curry Soup*

Healthy vs Not Healthy. Sometimes the answer is obvious. Chocolate Bacon Cupcakes with Maple Frosting? There is no doubt that it is an artery clotting cupcake. Sweet Potato Coconut Curry Soup? Composed up of just a few simple ingredients including sweet potatoes, coconut milk, and a little vegetable stock sounds innocent enough. But you add up the nutrition and find yourself with a soup that isn’t exactly on the Ass Friendly side. While the calorie count is low, thanks to the sweet potatoes, the carb count is pretty high. And then add in the coconut milk and the fat grams are not as low as I would like.

But yet all of these ingredients are considered healthy and are from the earth. So I am asking you, should this recipe be in the Ass Friendly section of the blog? Or is this a soup that should be saved for special treats? Because let me tell you, it tasted like it should be in the special treat section! I plan on making this soup all.the.time. It was extremely easy and tasted like it had taken hours. I absolutely loved the flavor profile from the coconut, curry, and sweet potato. But I am still left trying to figure out if this is considered healthy or not?


Sweet Potato Coconut Curry Soup

Yield: 2 servings

Recipe Note: I like my soup a little thicker and adjusted it to fit those needs. If you like a thinner soup, just add a little more vegetable stock and coconut milk.


  • 2 large sweet potatoes, pricked all over with a fork
  • 1/2 cup coconut milk
  • 1 cup vegetable stock
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tsp curry powder
  • 1/2 tsp garam masala
  • pinch of cayenne pepper
  • chopped fresh cilantro for serving


Preheat the oven to 400 degrees.

Bake sweet potatoes for one hour or until very tender. Remove from oven and let cool.

Blend together sweet potato (minus the skin) and all other ingredients. Re-heat soup if necessary and serve with chopped cilantro on top.

Per Serving: Calories 280, Fat 12, Carb 40, Fiber 6, Protein 5
Weight Watchers Points Plus: 7 Points

Adapted from Eat Live Run

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43 Responses to “Sweet Potato Coconut Curry Soup”

  1. 1

    Abby — April 25, 2011 @ 11:23 pm

    Jessica–I would vote it as a healthy dish. You have to put into consideration the rest of your day’s carb intake but the majority of the carbs here are complex carbs. So if most of your day’s worth of carbs came from this meal, you are still Ass friendly :)

  2. 2

    Nelly Rodriguez — April 26, 2011 @ 12:07 am

    two of my favorite ingredients: sweet potato and curry :) this looks so yummy and I might need to wait for winter to try this, it’s just tooo hot! :) but thanks for sharing!

  3. 3

    kita — April 26, 2011 @ 8:05 am

    Ass friendly definitely – but it looks oh so worth it! Things can be ass friendly and healthy too (please god, let that be true).

  4. 4

    Lauren @ Healthy Food For Living — April 26, 2011 @ 8:41 am

    I would definitely categorize this soup as healthy – especially if you sub in light coconut milk! Sweet potatoes are an excellent source of complex carbohydrates, and I love them in pretty much any form :).

  5. 5

    jenna laughs — April 26, 2011 @ 9:19 am

    Healthy! And I love the new look :)

  6. 6

    Evan Thomas — April 26, 2011 @ 10:10 am

    This sounds very good! And very healthy, too :-)

  7. 7

    Paula — April 26, 2011 @ 11:29 am

    Soup looks very appetizer, a real tummy warmer. Healthy, definitely (everything in moderation)

  8. 8

    Kim @ Feed Me, Seymour — April 26, 2011 @ 12:02 pm

    Healthy! 7 WW points for an incredibly tasty, thick, filling soup? Jackpot, for me! I would take a small portion of this for lunch and be filled for the afternoon. I’m super excited to try it!

  9. 9

    Caron — April 26, 2011 @ 12:42 pm

    This looks delicious! Thanks for sharing.

  10. 10

    Joanne — April 26, 2011 @ 2:15 pm

    Given that sweet potatoes are the most nutritionally dense vegetable out there…I’m saying HEALTHY!

  11. 11

    Shellina — April 26, 2011 @ 3:05 pm

    Ass friendly or not, it looks beautiful. I can’t wait to try it. Thanks for sharing. :)

  12. 12

    danielle — April 26, 2011 @ 3:39 pm

    I think it sounds great -Im going with Healthy!

  13. 13

    Rachel — April 26, 2011 @ 4:13 pm

    Sweet-potatoes: Super healthy low fructose vegetable!
    Coconut milk: Super healthy saturated fat!

    Maybe it’s not great for weight LOSS, but I’d vote for healthy and good for weight maintenance. Especially if it were made with homemade chicken stock.

  14. 14

    Becky — April 26, 2011 @ 5:14 pm

    I would say YES healthy! Though the sweet potatoes add some WW points, they’re a power food so will help keep you fuller longer! Can’t wait to try this recipe myself : )

  15. 15

    Happy When Not Hungry — April 26, 2011 @ 6:07 pm

    I would say it’s healthy! You should try lite coconut milk to make it even more healthy. Yum!

  16. 16

    Kimmy @ Lighter and Local — April 26, 2011 @ 9:25 pm

    I would say “ass-friendly” most definitely. A little fat from the coconut is perfectly a-ok… overall, definitely healthy!

  17. 17

    Anna Johnston — April 27, 2011 @ 5:12 am

    This is a classic soup, I love it! :) Healthy and delish. Could go a bowl right now! :)

  18. 18

    Kelly — April 27, 2011 @ 2:22 pm

    Definitely ass friendly. Especially if you use light coconut milk and low sodium vegetable stock. (Much better than full fat cream and full sodium chicken/beef stock) Sweet potatoes are so good for you! And it looks like it’s vegan too!

  19. 19

    elle marie — April 27, 2011 @ 11:40 pm

    I know when we are dieting to lose weight, we should probably skip the cupcake, (s), but I think having portion control options, while still enjoying your foods is key… of course when you are dieting, like myself I watch calories, but I also eat rice, but a very small portion, and when I do bake, I just have half of a serving, or try to limit any type of snack that isn’t fruit or veggies to 100 calories.

  20. 20

    The Teacher Cooks — April 28, 2011 @ 12:31 pm

    I would have to say that this is in the healthy category. Sweet Potatoes are full of nutrients. Looks delicious!

  21. 21

    Helena — April 29, 2011 @ 7:35 pm

    I don’t know why people always think of healthy foods as being low-cal. Some vegetables like avocados are pretty high in fat and calories, but still way healthier than a 100-calorie-pack of oreos. So yes, as this soup is made from natural and healthy ingredients that are good for your body, I would definitely call it ass friendly!
    After all, you wouldn’t think of a diet coke as being healthier than a banana, regardless of calories.

  22. 22

    emiglia — April 30, 2011 @ 8:44 am

    I have to agree with Helena… it might not be low in fat, but it’s definitely good for you!

  23. 23

    Kristi Rimkus — April 30, 2011 @ 11:12 pm

    I call it healthy. This is a must make. Do you think light coconut milk work?


    • Jessica replied: — May 5th, 2011 @ 2:54 am


      I am so sorry to just be getting back to you! I am just now catching up on all my emails and comments from last week (at 3 in the morning lol)!

      I think Light Coconut milk would work wonderfully! The sweet potatoes have enough flavor and are dense enough that you would not miss regular coconut milk. I did not use light because my normal grocery store does not carry it.

      Let me know if you try it and how it turns out!

  24. 24

    Samantha — May 9, 2011 @ 10:07 am

    I just made this recipe tonight, and used lite coconut milk – worked wonderfully! I love how nice and thick this soup is (how mine turned out anyway, which is what I like) and the spicy touch to it. Also a bonus for it being vegan! Thanks heaps for the recipe.

  25. 25

    Annalise — May 10, 2011 @ 10:49 am

    Had this last night for dinner and loved it! I used light coconut milk and it was delicious. One thing though, I didn’t like it with the cilantro, which surprised me because I love cilantro. It overpowered the flavor of the soup in my opinion. But that’s an easy fix. Thanks for the recipe!

  26. 26

    Anastasia@healthymamainfo.com — November 18, 2011 @ 12:37 am

    I say: “Healthy”!!! And very very delicious!

  27. 27

    Heather — December 29, 2011 @ 5:01 pm

    Just made this. It is delicious. It’s so easy, it feels criminal. I’m left there tasting my soup, thinking that surely I ought to do something else.

    • Jessica replied: — December 29th, 2011 @ 5:34 pm

      I know right?! That’s what I love most about it! SOOO EASY!! 😀

  28. 28

    Valerie @ From Valerie's Kitchen — December 29, 2011 @ 8:06 pm

    I just pinned this bowl of gorgeousness!!! This is SO right up my alley. I will definitely be trying it in the near future.

  29. 29

    lesliejeannene — January 5, 2012 @ 7:24 pm

    I made this tonight but used canned pumpkin because i was too hungry to wait for the potatoes! Delish!

    • Jessica replied: — January 11th, 2012 @ 9:41 pm

      I love the idea of using pumpkin! 😀

      So glad you liked it!!

  30. 30

    brad — January 19, 2012 @ 2:33 pm

    this dish is extremely healthy. forget counting numbers…not all carbs/fats are created equal. the sweet potato carbs are good for you and won’t be turned into fat bc they aren’t the same as carbs from things like wheat…just like white rice is healthy and won’t make your ass fat. same goes for the coconut milk. this type of saturated fat is needed by the body and will be used appropriately. of course, you need moderation, but all ingredients in this soup are “healthy”. there is also no butter or cream in this recipe which is reallyl good. looks awesome!

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  35. 35

    sophie — September 10, 2013 @ 9:36 pm

    Do you think that 1/2 whole milk and 1/2 coconut milk would work?
    Have you tried increasing the recipe, and if so would doing 10-13 batches that are 8 servings each be brave or just plain insane? Oh and would an immersion mixer/electric mixer/electric whisk work as well as a blender/ food processor?
    thanks for having and awesome blog btw

    • Jessica replied: — September 12th, 2013 @ 10:11 pm

      Hi Sophie – I’m sure it would, it just wouldn’t have the same coconut flavor. I would try it before hand and make sure you like it with half regular milk and half coconut milk.

      Yes, an immersion blender should work just as well. I think you are possibly crazy making 10-13 batches, but it will be delicious in the end! 😉

  36. 36

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  38. 38

    Judy Barber — September 27, 2015 @ 6:54 am

    What is ” garm masala” and where do you find it?

    • Jessica replied: — October 5th, 2015 @ 1:23 pm

      Hi Judy, garam masala is a spice and you can find it at any grocery store!

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