Autumn Comfort Food: Sweet Potato and Pear Soup

It’s that lovely time of year again, when squash and sweet potatoes are abundant. And as much as I’m sad that summer has moved on for another season, I can’t really complain too much because we have been graced with phenomenally warm weather. I have yet to pack up my summer clothes from my closet.  It could just be global warming, but I’d like to think that Mother Nature is making up for the late arrival of spring earlier this year. 😉


Sweet Potato and Pear Soup – truefoodlove

Anyone who knows me probably has heard me exclaim that I love summer for its balmy temperatures and sunny skies (and I guess the fact that I get two months off doesn’t hurt either). But I definitely have a soft spot for autumn because of the abundance of local comfort foods at their freshest and nutrient-rich.

I made this a few weeks ago when we had a random chilly spell, and I’m happy to share this super easy recipe with you.  All the cancer-fighting properties of the beta-carotene in the sweet potatoes, insulin-regulating abilities of cinnamon and anti-inflammatory benefits of the onion are all wrapped into one delicious and easy-to-make dish. This recipe is like a good boyfriend: sweet and spicy, warm, comforting and good for your well-being. And this recipe knows how to give you some “me” time: you can curl up with some hot tea and a book or an episode of Glee or New Girl (without judgement!) while the veggies roast and it freezes well for quick meals later. You know, it could be a match made in heaven. 🙂 Enjoy it as a starter course or as a main with bean dip, veggie sticks and crackers.

A warning though: if you are pregnant or nursing, I would suggest omitting the nutmeg as it may interfere with a healthy pregnancy.

Autumn Sweet Potato and Pear Soup


  • 4-5 medium organic sweet potatoes, diced (no need to peel if organic)
  • 1-2 tbsp. organic coconut oil
  • 1 yellow onion, diced
  • 1 organic pear, diced
  • 2 cloves garlic, minced
  • 3-4 cups vegetable stock or filtered water
  • 1 cup almond milk
  • 1/2 tsp. cinnamon
  • a few grates of fresh nutmeg (omit if pregnant or nursing)
  • hemp seeds for garnish
  • sea salt and pepper


  1. Coat the cubes of sweet potato with coconut oil and season with sea salt and pepper and roast in a 375 degree oven until just tender when pierced with a fork (about 30 minutes depending on how small you cut them).
  2. Add the onion, pear and garlic. Add a bit more coconut oil to coat them and season with salt and pepper. Place back in the oven to cook for another 5-10 minutes until fragrant. Watch carefully as you don’t want this to burn.
  3. Remove from the oven and put roasted vegetables in a large soup pot with the stock or water and bring to a boil.
  4. Remove from heat and use an immersion blender to puree all the contents until smooth. Stir in almond milk, cinnamon and nutmeg. Return to heat to warm if needed. Taste and season as necessary.
  5. Before serving, I like to garnish with some hemp seeds for some added protein and good fats. Serve with love.
Sweet Potato and Pear Soup - truefoodlove

Sweet Potato and Pear Soup – truefoodlove

2 thoughts on “Autumn Comfort Food: Sweet Potato and Pear Soup

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