Low Acid Sweet Potato Soup

This cozy soup blends the natural sweetness of sweet potatoes and carrots with a touch of ginger for gentle warmth. It’s completely tomato-free, onion-free, and garlic-free — perfect for anyone needing an easy-on-the-stomach, GERD-safe meal. Smooth, satisfying, and lightly creamy, it’s the ideal low acid lunch or dinner.

Ingredients Needed:

• 1 tbsp garlic-infused olive oil: adds flavor without reflux triggers
• 2 large carrots: peeled and chopped, naturally sweet and alkaline
• 4 cm (1½ inch) fresh ginger: finely chopped, mild and digestion-friendly
• 700 g (1 lb 10 oz) sweet potatoes: peeled and cubed
• 1.2 L (2 pints) low-sodium vegetable broth: no tomato/onion/garlic
• ¼ tsp white pepper (optional): mild alternative to black pepper
• Pinch of cinnamon or turmeric (optional): adds warm, non-acidic flavor
• Salt (optional): use sparingly

How To Make Low Acid Sweet Potato Soup:

Sauté the Veggies:
In a large pot, heat garlic-infused olive oil over medium heat. Add carrots and sauté for 4–5 minutes until slightly softened.

Add Ginger and Sweet Potato:
Stir in ginger and sweet potatoes. Cook another 2 minutes, stirring to coat evenly.

Add Broth and Simmer:
Pour in vegetable broth. Bring to a gentle boil, then reduce heat and simmer with the lid on for about 15 minutes, until sweet potatoes are tender.

Blend Until Smooth:
Remove from heat. Use an immersion blender or carefully transfer to a blender. Puree until creamy and smooth.

Season and Serve:
Stir in white pepper or a small pinch of cinnamon/turmeric. Taste and adjust salt if needed. Serve warm.

Recipe Tips:

• Use infused oils instead of raw onion or garlic.
• Avoid chili flakes or spicy ingredients.
• Add a pinch of cinnamon for flavor without acidity.
• For extra creaminess, blend with a splash of unsweetened almond milk.
• Use low-sodium broth to keep it gentle on digestion.

How to Store & Reheat:

Room Temperature: Don’t leave out longer than 2 hours
Fridge: Store in a sealed container for up to 4 days
Freezer: Freeze up to 2 months; thaw in the fridge overnight and reheat slowly

Nutrition Facts (Approximate, per serving):

• Calories: 180
• Sodium: 160 mg
• Protein: 3 g
• Fat: 6 g
• Carbs: 28 g
• Fibre: 4 g
• Sugar: 8 g

FAQs:

Are sweet potatoes OK for acid reflux?
Yes. They’re naturally alkaline and soothing for the digestive system.

Can I add milk or cream?
You can add a splash of unsweetened almond or oat milk for creaminess without acidity.

Is ginger safe for low acid diets?
Yes, in small amounts — it supports digestion and helps reduce reflux symptoms.

What can I use instead of onion or garlic?
Use garlic-infused olive oil or chive-infused oil for safe flavor.

Can I make it ahead?
Yes. This soup stores and reheats beautifully for up to 4 days.

Try More Recipes:

• Low Acid Broccoli Soup
• Low Acid Corn Chowder
• Low Acid Tomato-Free Chili

Low Acid Sweet Potato Soup

Recipe by Evelyn ReedCourse: SoupsCuisine: AmericanDifficulty: Easy

Servings

3-4

servings

Prep time

15

minutes

Cooking time

22

minutes

Calories

180

kcal

A smooth, reflux-friendly soup made with sweet potatoes, carrots, and ginger for soothing warmth and gentle digestion.

Ingredients

• 1 tbsp garlic-infused olive oil
  

• 2 large carrots, chopped
  

• 4 cm fresh ginger, chopped
  

• 700 g sweet potatoes, cubed
  

• 1.2 L low-sodium vegetable broth
  

• ¼ tsp white pepper (optional)
  

• Pinch cinnamon or turmeric (optional)
  

• Salt (optional)

Directions

• Heat garlic-infused oil in a pot. Add carrots; cook 4–5 minutes.
  
• Stir in ginger and sweet potatoes. Cook 2 minutes.
  
• Pour in broth; bring to a simmer and cook 15 minutes until tender.
  
• Blend until smooth and creamy.
  
• Add white pepper or cinnamon if desired. Serve warm.