Creamy Sweet Potato Soup
This healthy, creamy, mildly spicy sweet potato soup can be served as a main course with toasted baguette slices or in smaller portions as a first course before an elegant dinner.
Ingredients
To make the soup spicier, add some red chilli flakes. For an extra hit
of protein, add 1/4 cup (50 mL) of red lentils to the chicken stock.
2 tbsp (25 mL) vegetable oil
1 cup (250 mL) chopped onions
1 cup (250 mL) chopped carrots
4 cups (1 L) peeled, chopped sweet potatoes (1 1/4 lbs/625 g)
1 tsp (5 mL) chopped fresh ginger
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander seeds
1 tsp (5 mL) mild Indian curry paste
4 cups (1 L) chicken stock
1/2 cup (125 mL) coconut milk (note: does not contain dairy)
Salt and freshly ground pepper
2 tsp (10 mL) lemon juice
2 tbsp (25 mL) chopped coriander
2 tbsp (25 mL) vegetable oil
1 cup (250 mL) chopped onions
1 cup (250 mL) chopped carrots
4 cups (1 L) peeled, chopped sweet potatoes (1 1/4 lbs/625 g)
1 tsp (5 mL) chopped fresh ginger
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander seeds
1 tsp (5 mL) mild Indian curry paste
4 cups (1 L) chicken stock
1/2 cup (125 mL) coconut milk (note: does not contain dairy)
Salt and freshly ground pepper
2 tsp (10 mL) lemon juice
2 tbsp (25 mL) chopped coriander
Directions
Heat oil in a pot over medium heat. Add onions and sauté for 2 minutes or until beginning to soften. Add carrots and sweet potato and sauté for 5 minutes more.
Add ginger, cumin, coriander seeds and curry paste and sauté for 1 minute or until fragrant.
Add chicken stock and coconut milk and bring to a boil. Cover, turn heat to low and simmer for 18 to 20 minutes or until vegetables are very soft.
Puree with an immersion blender, food processor or in a blender until smooth.
Season with salt and pepper to taste and stir in lemon juice and coriander.
Makes 4 to 6 servings.
Add ginger, cumin, coriander seeds and curry paste and sauté for 1 minute or until fragrant.
Add chicken stock and coconut milk and bring to a boil. Cover, turn heat to low and simmer for 18 to 20 minutes or until vegetables are very soft.
Puree with an immersion blender, food processor or in a blender until smooth.
Season with salt and pepper to taste and stir in lemon juice and coriander.
Makes 4 to 6 servings.
Nutritional information
Per serving for 6 servings:
260 calories
64 mg calcium
12 g total fat
47 mg magnesium
4.5 g saturated fat
540 mg sodium
4.5 g monounsaturated fat
650 mg potassium
2 g polyunsaturated fat
1.2 mg vitamin E
32 g carbohydrate
2 mg iron
7 g protein
2380 RE vitamin A
5 mg cholesterol
6 mg vitamin C
4 g fibre
260 calories
64 mg calcium
12 g total fat
47 mg magnesium
4.5 g saturated fat
540 mg sodium
4.5 g monounsaturated fat
650 mg potassium
2 g polyunsaturated fat
1.2 mg vitamin E
32 g carbohydrate
2 mg iron
7 g protein
2380 RE vitamin A
5 mg cholesterol
6 mg vitamin C
4 g fibre
