Spicy Sweet Potato Soup

Spicy Sweet Potato Soup

A delicious and healthy soup of sweet potatoes and spices.

Sophisticated but simple, with a surprise ingredient: peanut butter.

4 servings
Preparation 10 min
Cooking 25 min

210 calories per serving 


Ingredients

3 sweet potatoes, peeled, then cut into 2 cm pieces   550 g
1 onions, finely chopped   200 g
4 cups chicken broth, low-sodium   1 L
2 cloves garlic, finely chopped    
1 tsp gingerroot, grated   4 g
2 tbsp peanut butter, natural   30 g
1 1/2 tbsp lime juice, freshly squeezed   3/4 lime
1 tbsp canola oil   15 mL
1/4 tsp ground cumin   1 g
1/8 tsp cayenne pepper   0.4 g
1 tomatoes [optional]   120 g
2 tbsp fresh cilantro [optional]   4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the sweet potatoes: peel and coarsely chop them into 2 cm pieces. Finely chop the onion and garlic.
  2. Heat the oil in a pot over medium heat. Add the onion and garlic. Cook 4-5 min, taking care not to let them burn. Add the sweet potatoes, grated ginger, cumin, Cayenne pepper, and broth. Bring to a boil while stirring often. Lower the heat then cook 15 min, covered, until the potatoes are soft.
  3. Purée the soup in a blender or food processor. Put the soup back in the pot on the stove. Add the peanut butter and reheat for a few minutes. Pour in the lime juice. Adjust the seasoning.
  4. If desired, you may garnish each bowl with a diced tomato and fresh cilantro leaves. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

6 g

10 %

Saturated 1 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

135 mg

6 %

Carbohydrate

32 g

11 %

Fibre

4 g

16 %

Sugars

10 g

Protein

8 g

Vitamin A

180 %

Vitamin C

35 %

Calcium

6 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Folacin, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Good source of :
Fibre, Magnesium, Manganese, Vitamin B6, Vitamin C, Vitamin E
Excellent source of :
Niacin, Potassium, Vitamin A
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium

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