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Sweet Potato Soup

3 Reviews
100% would make this recipe again

A delicious and healthy soup of sweet potatoes.

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

Preparation : 10 min Cooking : 25 min
180 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Kid-friendly

Ingredients

3 sweet potatoes, peeled, then cut into 2 cm pieces 550 g
1 onions, finely chopped 200 g
4 cups chicken broth 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
2 tbsp fresh cilantro [optional] 4 g
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, 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 fresh cilantro leaves. Serve.

Nutrition Facts Table

per 1 serving (380g)

Amount

% Daily Value

Calories

180

Fat

5 g

8 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

0 mg

Sodium

730 mg

30 %

Carbohydrate

30 g

10 %

Fibre

4 g

16 %

Sugars

9 g

Protein

5 g

Vitamin A

184 %

Vitamin C

33 %

Calcium

5 %

Iron

9 %

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 :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Copper, Folacin, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin K, Zinc
Good source of  :
Fibre, Magnesium, Manganese, Potassium, Vitamin B6, Vitamin C, Vitamin E
Excellent source of  :
Vitamin A

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

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Kosher | Halal | High Fibre | Low Cholesterol

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