Spicy Sweet Potato Soup
A delicious and healthy soup of sweet potatoes and spices.
Sophisticated but simple, with a surprise ingredient: peanut butter.
Ingredients
Before you start
A blender or food processor will be very useful to purée the soup.
Method
- Prepare the sweet potatoes: peel and coarsely chop them into 2 cm pieces. Finely chop the onion and garlic.
- Melt the butter 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.
- 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.
- If desired, you may garnish each bowl with a dollop of sour cream, diced tomato, and fresh cilantro leaves. Serve.
Nutrition Facts Table
per 1 serving (380g)
|
Amount % Daily Value |
|
Calories 180 |
|
Fat 5 g 8 % |
|
Saturated
1.9 g 10 % |
|
Cholesterol 10 mg |
|
Sodium 750 mg 31 % |
|
Carbohydrate 30 g 10 % |
|
Fibre 4 g 16 % |
|
Sugars 9 g |
|
Protein 5 g |
|
Vitamin A 186 % |
|
Vitamin C 33 % |
|
Calcium 6 % |
|
Iron 10 % |
Servings of Canada's Food Guide
1 serving of this recipe is equivalent to :
|
Vegetables and Fruits : | 2 ¼ | servings |
|
Grain Products : | 0 | serving |
|
Milk and Alternatives : | 0 | serving |
|
Meat and Alternatives : | ¼ | serving |
Claims
This recipe is :- Source of :
- Calcium, Copper, Folacin, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
- Good source of :
- Fibre, Magnesium, Manganese, Potassium, Vitamin B6, Vitamin C, Vitamin E
- Excellent source of :
- Vitamin A
- Free :
- Added Sugar
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 |
| Fruits | 0 |
| Vegetables | 1 |
| Meat and Alternatives | 0 |
| Fats | 1 |
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Members' Reviews
agrunys
2013-01-28T18:27:00+00:00 january 28, 2013 | I would make this recipe againI loved this soup! It had a nice hint of spiciness and tang from the lime juice. And the touch of peanut butter is great too. I will definatley be making this many times over.
berdek
2012-01-08T16:50:52+00:00 january 08, 2012 | I would make this recipe againMade this soup for myself for lunch today, and it was so tasty! It doesn't need the garnish, but it really adds to the taste. This recipe is a keeper for sure!
65535
2011-12-30T02:51:27+00:00 december 30, 2011 | I would make this recipe againSubbed regular potatoes instead of sweet. No substitution next time :(
GiftedDesigns
2011-04-14T02:46:16+00:00 april 14, 2011 | I would make this recipe againExtremely tasty soup...the little finishing touches added an extra little something and I never thought I would see peanut butter as adding an additional little spicy kick and yet it did. Just enough spices...it really didn't need more. Definitely will make it again as is! Caution! When you put the puree back on the stove to reheat, make sure you keep the heat low! I put it back on medium heat and the soup started bubbling and popping almost immediately even though I turned off the burner while I was pureeing the soup! I ended up burning my palms and arm with hot soup that spit out.
Azurelite
2011-01-23T18:44:08+00:00 january 23, 2011 | I would make this recipe againVery good soup! After reading other comments, I added 3 times as much cumin, twice as much cayenne, some marjoram and thyme. Just right for us! I used 1% yogurt rather than sour cream; didn't have cilantro or tomatoes. I will make again... next time I'll add an apple when I add the sweet potatoes!
Top Reviews
View All Reviewsagrunys
january 28, 2013 | I would make this recipe againI loved this soup! It had a nice hint of spiciness and tang from the lime juice. And the touch of peanut butter is great too. I will definatley be making this many times over.
berdek
january 08, 2012 | I would make this recipe againMade this soup for myself for lunch today, and it was so tasty! It doesn't need the garnish, but it really adds to the taste. This recipe is a keeper for sure!
65535
december 30, 2011 | I would make this recipe againSubbed regular potatoes instead of sweet. No substitution next time :(
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