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New Zealand

Kūmara soup

Vegetarian

A smooth, golden soup of kūmara (sweet potato) with onion, garlic and a little ginger — a favourite New Zealand winter lunch.

Kūmara soup is a New Zealand soup, ready in about 45 minutes and made with sweet potato, onion and garlic. It serves 6 and is rated beginner to cook.

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Prep
15 min
Cook
30 min
Total
45 min
Serves
6
Level
Beginner
Calories
188

Ingredients

6 servings

Equipment

Method

  1. Step 1

    Soften the onion (opens in a new tab) in the oil for 5 minutes, then add the garlic (opens in a new tab) and ginger for a minute.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Add the kūmara and stock, bring to the boil and simmer until very tender, about 20 minutes.

    • 20 min
    • medium-low heat

  3. Step 3

    Blend until smooth, season with salt and pepper (opens in a new tab) and stir in the coconut milk (opens in a new tab). Serve topped with chives (opens in a new tab).

    Food safety: Blend hot soup in batches with the lid vented.

About this dish

Origin
New Zealand · Commonly attributedKūmara arrived with Polynesian settlers and is a defining New Zealand vegetable; the blended soup is a modern home classic.More food from New Zealand
Dish
Lunch · Dinner · Soups
Cooking method
Simmered, Blended
Taste
sweet, creamy, mild
Diet
Vegan · Dairy-free · No nut ingredients
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-fat
Worked out from the ingredients. How labels work
Good for
One-pot · Budget-friendly · Freezer-friendly · Meal-prep friendly
Cook more with
Sweet potato · Onion · Garlic · Fresh ginger · Vegetable stock
Techniques
Boiling · Simmering · Wet grinding · Emulsification

Allergens

  • May contain: Glutenfrom vegetable stock
  • May contain: Celeryfrom vegetable stock

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

188 kcal per serving

Calculated

1 serving ≈ 343 g · recipe makes 6

Where the energy comes from

  • Protein 6%
  • Carbohydrate 71%
  • Fat 22%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy188 kcal55 kcal
Protein3.1 g0.9 g
Carbohydrate34.2 g10 g
Net carbohydrate29.3 g8.6 g
Sugars8 g2.3 g
Added sugars0 g0 g
Fibre4.9 g1.4 g
Fat4.7 g1.4 g
Saturated fat0.7 g0.2 g
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium771 mg225 mg
Salt equivalent1.9 g0.6 g
Vitamins & minerals per serving
Potassium
578 mg
Calcium
58 mg
Iron
1.1 mg
Magnesium
42 mg
Vitamin A (RAE)
1084 µg
Vitamin C
6 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
20 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: coconut milk, chives.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Serve with

  • With buttered toast or cheese scones.

Storage

  • Refrigerate up to 4 days or freeze up to 3 months.

Reheating

  • Reheat gently, thinning with a little water.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in step 2

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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