Cold Sweet Potato Soup

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A sweet potato and leek soup, puréed with soy milk.

A delicious sweet potato soup, which is best served cold like a «Vichyssoise».

Preparation : 10 min Cooking : 20 min Standing : 2 h
150 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

4 sweet potatoes 700 g
1/2 onions 100 g
1 leeks 300 g
1 tbsp olive oil 15 mL
4 cups vegetable broth, low-sodium 1 L
3/4 tsp curry powder 2 g
1/4 cup orange juice 65 mL
1 1/2 cup soy beverage, unsweetened, fortified 375 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

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

Method

  1. Prepare the vegetables : peel the sweet potatoes, then cut them coarsely into 2 cm pieces; finely chop the onion and leek.
  2. Heat the oil in a pot over medium heat. Add the onion and leek, then sauté 4-5 min, taking care not to let them to burn. Add the diced sweet potatoes and broth. Bring to a boil, then lower the heat and cook about 20 min, partially covered, until the potatoes are soft.
  3. Purée the soup in a blender or food processor, then add the curry powder, orange juice, and soy milk. Season with salt and pepper to taste. Mix well, then cover and chill thoroughly in the refrigerator (about 2 hours).
  4. Serve cold.

Remarks

This soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (320g)

Amount

% Daily Value

Calories

150

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

130 mg

6 %

Carbohydrate

27 g

9 %

Fibre

4 g

17 %

Sugars

6 g

Protein

5 g

Vitamin A

129 %

Vitamin C

15 %

Calcium

12 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Fats ½

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