Spicy Tomato Soup with Sweet Potato Toast

Article written and reviewed by Cyrus Khambatta, PhD
Published February 18, 2024

This spicy soup will keep you warm during the winter months. Combine the soup with sweet potato toast.

This dynamic duo of flavors and textures promises to tantalize your palate while nourishing your body with wholesome ingredients. With a kick of chili powder, cumin, and cayenne pepper, this Spicy Tomato Soup bursts with bold flavors, complemented by the subtle sweetness of cinnamon and the rich creaminess of peanut butter powder. 

Meanwhile, the Sweet Potato Toast adds a satisfying crunch and a hint of natural sweetness to every bite. Whether you're craving a cozy meal on a chilly day or looking for a nutritious and delicious lunch option, this Spicy Tomato Soup with Sweet Potato Toast recipe is sure to hit the spot.

Tomatoes: The Diabetic's Delicious Secret Weapon!

Tomatoes, with their vibrant color and rich flavor, are not only a staple in countless culinary creations but also a nutritional powerhouse that offers a multitude of health benefits, including support for individuals managing diabetes. These versatile fruits are packed with essential vitamins, minerals, and antioxidants, making them a valuable addition to any balanced diet.

One of the key benefits of tomatoes for individuals with diabetes lies in their low glycemic index (GI) and glycemic load (GL). The GI measures how quickly a carbohydrate-containing food raises blood glucose levels, while the GL takes into account both the quality and quantity of carbohydrates consumed. 

Tomatoes have a low GI, typically ranging from 15 to 30, depending on the variety and ripeness, indicating that they cause minimal spikes in blood sugar levels when consumed. Additionally, their low GL ensures that tomatoes provide a sustained release of energy without causing sharp fluctuations in blood glucose levels, making them a diabetes-friendly food choice.

Furthermore, tomatoes are an excellent source of vitamins and minerals, particularly vitamin C, vitamin K, potassium, and folate. Vitamin C, a potent antioxidant found abundantly in tomatoes, supports immune function, promotes wound healing, and aids in collagen synthesis. Vitamin K is essential for blood clotting and bone health, while potassium helps regulate blood pressure and supports heart health. 

Additionally, folate, also known as vitamin B9, plays a crucial role in DNA synthesis and cell division, making it important for overall health and well-being.

Moreover, tomatoes contain an array of antioxidants, including lycopene, beta-carotene, and vitamin E, which help protect cells from damage caused by free radicals and oxidative stress. Lycopene, in particular, has been studied for its potential health benefits, including its role in reducing the risk of certain chronic diseases, such as cardiovascular disease and certain types of cancer. 

Additionally, the high water content of tomatoes makes them a hydrating and refreshing choice, contributing to overall hydration and supporting kidney health.

Cloves of Health: Embracing Garlic's Diabetic-Friendly Benefits!

Garlic, often celebrated for its distinctive flavor and culinary versatility, also holds a treasure trove of health benefits, particularly for individuals managing diabetes. These pungent cloves are not only a flavorful addition to countless dishes but also a potent source of essential nutrients and compounds that support overall well-being.

One of the key benefits of garlic for individuals with diabetes lies in its potential to help regulate blood sugar levels. Studies suggest that garlic may have hypoglycemic effects, meaning it could help lower blood glucose levels by increasing insulin sensitivity and improving insulin secretion. 

Additionally, garlic contains compounds such as allicin and sulfur, which may help reduce inflammation and oxidative stress—both of which are common concerns for individuals with diabetes.

Moreover, garlic is rich in vitamins and minerals that support various bodily functions. It's particularly abundant in vitamin C, vitamin B6, and manganese. Vitamin C, a powerful antioxidant found in garlic, supports immune function and helps protect cells from damage caused by free radicals. Vitamin B6 plays a crucial role in metabolism, neurotransmitter synthesis, and immune function, while manganese supports bone health and antioxidant defense systems within the body.

Furthermore, garlic possesses antimicrobial properties that can help combat infections and support overall immune health—essential considerations for individuals with diabetes, who may be at an increased risk of infections and complications. 

Additionally, garlic has been studied for its potential cardiovascular benefits, including its ability to help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease—common comorbidities associated with diabetes.

In summary, garlic is a diabetes-friendly ingredient that offers a multitude of health benefits, including potential blood sugar regulation, immune support, and cardiovascular protection.

Sweet Potatoes: The Golden Gem of Diabetes-Friendly Nutrition!

Sweet potatoes stand as veritable champions in the realm of diabetes-friendly nutrition, boasting not only a delectable taste but also a nutritional profile that's a boon for those managing diabetes. These root vegetables are packed with complex carbohydrates, dietary fiber, and a wealth of vitamins and minerals, making them an invaluable addition to any health-conscious diet.

One of the primary advantages sweet potatoes offer individuals with diabetes is their favorable glycemic index (GI) and glycemic load (GL). With a moderate GI, typically ranging from 44 to 61 for boiled sweet potatoes, they provide a gradual and steady release of glucose into the bloodstream, minimizing abrupt spikes in blood sugar levels. 

Moreover, their moderate GL ensures sustained energy levels without the rollercoaster effect on blood glucose, making them a prudent choice for diabetes management.

Sweet potatoes boast an impressive nutritional profile, rich in vitamin A, primarily in the form of beta-carotene, a potent antioxidant vital for immune function, skin health, and vision. They're also a good source of vitamin C, supporting collagen synthesis, wound healing, and immune response. 

Additionally, sweet potatoes provide a notable amount of potassium, essential for regulating blood pressure and nerve function, along with manganese, crucial for metabolism and bone health.

Moreover, the dietary fiber content in sweet potatoes aids in digestion, promotes satiety, and helps regulate blood sugar levels by slowing the absorption of glucose. This fiber-rich aspect of sweet potatoes not only contributes to better glycemic control but also supports heart health and weight management, essential facets of diabetes care.

In essence, sweet potatoes emerge as a nutritional powerhouse for individuals with diabetes, offering a harmonious blend of taste and health benefits. Whether baked, mashed, roasted, or incorporated into various dishes, sweet potatoes stand as a beacon of delicious and nutritious eating, enhancing overall well-being while assisting in blood sugar management.

Spicy Tomato Soup with Sweet Potato Toast

Beverly Verwey
Servings 2 people
Calories 238 kcal


  • 1 1/3 cups onions diced
  • 3 cloves garlic smashed
  • 2 tbsp low-sodium vegetable broth
  • 1 to 2 tsp chili powder
  • 1/4 to 1/2 tsp cayenne pepper
  • pinch cinnamon
  • 1/4 cup tomato paste
  • 29 oz can whole tomatoes
  • 2 cups water
  • 1 tbsp vinegar
  • 1/2 cup peanut butter powder
  • 1 large sweet potato cut lengthwise into toast-like pieces


  • Preheat the oven to Bake at 400°F.
  • Prepare the sweet potato by scrubbing it and slicing it lengthwise into 4 slices (two slices for each person). Put the slices on a lined baking sheet and top with your favorite spice. Bake for 30 to 45 or until soft.
  • Meanwhile, in a large pot saute the onion and garlic in the 2 Tbsp vegetable broth for 5 minutes.
  • Meanwhile, in a large pot saute the onion and garlic in the 2 Tbsp vegetable broth for 5 minutes.
  • Add the tomato paste and combine with the ingredients in the pot.
  • Add the whole tomatoes, water and vinegar and cook for 5 to 10 minutes.
  • Stir in the peanut butter powder. In a blender or an immersion blender blend the soup until it is smooth.
  • Serve the soup with the potato toast.


Change the amount of spices according to your heat tolerance.
Instead of sweet potato use russet potatoes.


Calories: 238kcalCarbohydrates: 39.7gProtein: 9.5gFat: 1.9gSodium: 250.8mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.