Spicy Sweet Potato Soup

1 Reviews
100% would make this recipe again

A delicious and healthy soup of sweet potatoes and spices.

The original recipe includes peanut butter, replaced here by almond butter or Tahini paste.

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Preparation : 10 min Cooking : 25 min
140 calories/serving

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 Tahini paste, or almond butter [optional] 30 g
1 1/2 tbsp lime juice, freshly squeezed 3/4 lime
1 tbsp butter, unsalted 14 g
1/4 tsp ground cumin 1 g
1/8 tsp cayenne pepper 0.4 g
1/4 cup sour cream [optional] 65 mL
1 tomatoes [optional] 120 g
2 tbsp fresh cilantro [optional] 4 g
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 sweet potatoes: peel and coarsely chop them into 2 cm pieces. Finely chop the onion and garlic.
  2. 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.
  3. Purée the soup in a blender or food processor. Put the soup back in the pot on the stove. Add the Tahini paste (optional)then 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 (370 g)

Amount

% Daily Value

Calories

140

Fat

3 g

4 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

690 mg

29 %

Carbohydrate

28 g

9 %

Fibre

4 g

15 %

Sugars

9 g

Net Carbs

24 g

Protein

3 g

Vitamin A

186 %

Vitamin C

33 %

Calcium

5 %

Iron

8 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% 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

This recipe is in the following categories

Vegetables | Soups | Low Cholesterol | Low Fat | Halal | Low Saturated Fat

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