Spicy Sweet Potato Soup

57 Reviews
91% would make this recipe again

A delicious and healthy soup of sweet potatoes and spices.

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

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Ingredients

??? sweet potatoes, peeled, then cut into 2 cm pieces ???
??? onions, finely chopped ???
??? chicken broth, low-sodium ???
??? garlic, finely chopped ???
??? gingerroot, grated ???
??? peanut butter, natural ???
??? lime juice, freshly squeezed ???
??? canola oil ???
??? ground cumin ???
??? cayenne pepper ???
??? sour cream [optional] ???
??? tomatoes [optional] ???
??? fresh cilantro [optional] ???
??? salt [optional] ???
??? 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 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 dollop of sour cream, diced tomato, and fresh cilantro leaves. Serve.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

200

Fat

6 g

10 %

Saturated 1.1 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

130 mg

6 %

Carbohydrate

32 g

11 %

Fibre

4 g

16 %

Sugars

10 g

Net Carbs

28 g

Protein

8 g

Vitamin A

184 %

Vitamin C

33 %

Calcium

5 %

Iron

12 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 0
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

57 Reviews (57 with rating only) 91% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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