Quick and Easy Sweet Potato and Rocket Soup Recipe
What Do You Do When Your Garden Is Overflowing With Surplus Rocket?
You have a look in your fridge to see what other vegetables you want to use up, and combine them with your usual soup staples to create something delicious.
Get creative, and you can make your own designer soup!
Meanwhile, if you don't want to get too bold too soon, try my recipe below - I'm sure you'll like it.
Rampant Rocket In My Garden
My Creation - Full Details Lower Down
This is how I came to create a delicious and very nutritious sweet potato and rocket soup, adding onions, carrots, garlic, herbs and condiments to taste.
I added chicken stock cubes but any vegetable stock cubes would do as well, if you want something vegetarian. I also like things rather spicy, so added a sprinkling of ground chilli seeds. I didn't use salt because the stock cubes have a certain amount of salt, and I'm trying to cut down on the quantity of salt I eat, for health reasons.
A Bowl of Sweet Potato And Rocket Soup
Rocket provides calcium, phosphorous, potassium, magnesium, and sodium and is loaded with vitamins A, B, C, E, K and folic acids.
Sweet Potato is rich in complex carbohydrates, dietary fiber and beta-carotene and moderate contents of other micronutrients, including vitamin B5, vitamin B6 and manganese.
Onions are about 89% water, 9% carbohydrates (including 4% sugar and 2% dietary fibre), 1% protein, with low amounts of essential nutrients and low calorific value.
Carrots are 88% water, 9% carbohydrates, 0.9% protein, 2.8% dietary fiber and contain Vitamins A, K and B6
Would You Like to Come Back and Give This Rocket and Sweet Potato Soup Recipe a Star Rating to Guide Other People?
Blender (unless you want solid lumps in the soup)
- 1 tablespoon olive oil
- 1 medium to large onion, chopped
- 1 bunch (a large handful - see photograph above) rocket, cut small
- 1 sweet potato, sliced
- 2 carrots, sliced
- 2 cloves garlic, sliced
- 1 sprig thyme, stalk removed
- 2 cubes chicken or vegetable stock
Optional Condiments According to Taste:
- sprinkling black pepper, ground
- sprinkling chilli seeds, ground
- sprinkling salt, small amount
- 2 tablespoons cream or milk, if a more creamy flavour is required
- Warm the olive oil in a large saucepan and then add the chopped onion and fry gently for 3 or 4 minutes on a low heat to soften and brown it without crisping it.
- Add the chopped sweet potato, carrots and garlic and continue frying gently for about 4 minutes until the potato is very slightly browned and softened.
- Add the water, thyme, and stock cubes, and boil gently for 15 minutes. Then add the rocket and cook for a further 10 minutes.
- Then put the mixture in a blender to form a thick soup, adding any further condiments to suit your taste.
- Reheat when ready to use. Any soup not needed immediately can be placed in portion-sized containers and frozen.
Cooked Vegetables Before And After Rocket Added
Do Taste The Soup Before Adding The Optional Condiments
Remember that stock cubes
already contain salt so
you may not need extra salt,
adding milk or cream will
make for a milder flavour
This Recipe Would Also Work Well With Kale
You could use kale instead of rocket, or combined with it. Both vegetables are particularly rich in nutritious minerals and vitamins.
Be aware that they both have a strong flavour, a lot stronger than spinach or cabbage, so don't go mad with quantities. If you do find the taste is too strong, you could calm it down by adding more potato whilst cooking, or a little cream when the soup is already cooked and waiting to be eaten.
Portion-Sized Servings In Containers Ready For Freezing Or Storing
A Popular YouTube Medical Video About The Benefits Of Kale
Take This Poll And Compare Yourself With Other Pollsters
Do You Like Kale?
© 2019 Diana Grant