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–+ servings
Cream of Celery Soup Final

Energizing Celery and Sweet Potato Soup

Author: Traffic Light Cook
This vegan, gluten-free celery and sweet potato soup offers creamy texture without adding any cream. The main ingredient celery offers anti-inflammatory and digestive benefits while sweet potato adds an array of vitamins and minerals. 
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Side Dish
Cuisine Gluten-free, soup, Vegan
Servings 4 people
Calories 123 kcal

Ingredients
  

  • 1/4 cup water*
  • 1 white onion (medium, ~1cup, chopped)
  • 3/4 tsp salt (or to taste)
  • 12 oz Celery (~10 celery stems, chopped)
  • 8 oz sweet potato (~1 medium sweet potato, cubed, can sub with equal amount potatos)
  • 1/4 cup sunflower seeds (soaked in warm water for at least 1 hour)
  • 2 pinches freshly ground black pepper (or to taste)
  • 3 cups homemade vegetable broth** (or sub with store-bought low-sodium broth)

Instructions
 

  • Step 1: Soak the sunflower seeds in warm water 1 hour ahead of making the soup. (Total Time: 2 minutes)
    Sunflower seeds Cream of Celery Soup
  • Step 2: Bring all the ingredients together on the ( cooking) counter. Wash all the vegetables thoroughly under running water. 
    Chop the celery and onion; and peel and cut the sweet potato into cubes. You can either chop/cube roughly or finely. Finely cut vegetables cook faster, but the end result will be the same. (Total Time: 10 minutes)
    Cream of Celery Soup 3
  • Step 3: Heat a heavy-bottom soup pot over medium heat. Add 1/4 cup water***. The water should sizzle when added to the pot. Add onions with salt to the sizzling water and cook until soft, about 2-3 minutes. (Total Time: 4-5 minutes)
    Cream of Celery Soup 4
  • Step 4: Add the chopped celery and cubed sweet potatoes to the pot and cook until soft. Add one to two tablespoons of water if the vegetables start sticking to the pot. Keep stirring the veggies to prevent sticking to the pot. (Total Time: 5-7 minutes)
    Cream of Celery Soup 5
  • Step 5: Add the freshly ground black pepper and stir and add the broth along with soaked sunflower seeds. Bring the soup mixture to a boil and reduce the heat to medium low. (Total Time: 15-17 minutes)
    Cream of Celery Soup 6
  • Step 6: Partially cover the soup pot and let the soup simmer till all the veggies have disintegrated and very soft. Stir the soup mixture a couple of times for better mixing. Test by pinching the veggies between your thumb and index finger. (Total Time: 18-20 minutes)
    Cream of Celery Soup 7
  • Step 7: Let the soup cool down for at least 15-20 minutes. If you have time, you can wait to let it come to room temperature. Puree the soup mixture on high speed until well mixed. Serve hot on its own or with a dash of extra-virgin olive oil or toasted sesame seeds.  (Total Time: 3 minutes)
    Cream of Celery Soup 8

Notes

*if you would like to use oil instead of water, replace water with 1 tsp of oil of your choice. I use avocado oil.
**Add one more cup, if you like your soup toward watery consistency. 
***For detailed instruction on cooking without oil, checkout Ditch-the-oil cooking method.
 
Note: To make it heart healthy, replace sunflower seeds with equal amount cooked navy beans or garbanzo beans. Reduce the salt to 1/4 tsp. 

Nutrition

Serving: 1cupCalories: 123kcalCarbohydrates: 18gProtein: 3gFat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 547mgPotassium: 506mgFiber: 4gSugar: 5gVitamin A: 8650IUVitamin C: 5.8mgCalcium: 70mgIron: 1.1mg
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