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Quick and Easy Sweet Potato and Rocket Soup Recipe

Updated on June 17, 2019
Gloriousconfusion profile image

I used to help in our family restaurant, and I love good food. I enjoy thinking up creative ways to use leftovers to avoid food waste.

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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

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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

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Nutrients

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?

5 stars from 1 rating of Sweet Potato and Rocket Soup

Cook Time

Prep time: 10 min
Cook time: 30 min
Ready in: 40 min
Yields: Serves four portions

Equipment

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Equipment Needed:

Cutting board

Potato peeler

Kitchen knife

Wooden spoon

Large saucepan

Blender (unless you want solid lumps in the soup)

Chopped Rocket

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Ingredients

  • 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

Instructions

  1. 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.
  2. 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.
  3. Add the water, thyme, and stock cubes, and boil gently for 15 minutes. Then add the rocket and cook for a further 10 minutes.
  4. Then put the mixture in a blender to form a thick soup, adding any further condiments to suit your taste.
  5. 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

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Do Taste The Soup Before Adding The Optional Condiments

Remember that stock cubes

already contain salt so

you may not need extra salt,

and that

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

Source

A Popular YouTube Medical Video About The Benefits Of Kale

Take This Poll And Compare Yourself With Other Pollsters

Do You Like Kale?

See results

© 2019 Diana Grant

Comments

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    • Gloriousconfusion profile imageAUTHOR

      Diana Grant 

      4 months ago from United Kingdom

      Peggy: I hoe you enjoy itI've got rather a surplus of rocket in my garden at present - what a shame I can't give you some!

    • Peggy W profile image

      Peggy Woods 

      4 months ago from Houston, Texas

      I love the spicy flavor of rocket in salads. We call it arugula in the U.S. Like you, I often make my homemade soups using up what I happen to have on hand. Your soup sounds good. Thanks for your recipe.

    • Gloriousconfusion profile imageAUTHOR

      Diana Grant 

      5 months ago from United Kingdom

      Yes, many people have conservative tastes in soup. I like to use up vegetable oddments, and since I got a blender, I've found that soups and sauces can have all sorts of things successfully melded into a tasty thick sludge, sticking with basics like onion, herbs and stock, but then adding all sorts of vegetables.

      Kale does have a very strong flavour, and needs to be used carefully, with this in mind.

    • Gloriousconfusion profile imageAUTHOR

      Diana Grant 

      5 months ago from United Kingdom

      I like the sound of your kale chips recipe - I've got all the ingredients you mention, so thank you. I've copy-and-pasted it to try out whilst new kale plant are springing up all over my vegetable patch unasked and unwanted - one of the risks when they start to sport pretty yellow flowers and then seed themselves.

    • RoadMonkey profile image

      RoadMonkey 

      5 months ago

      I like to try new soups but my husband prefers the tried and true. But at this time of year, when the usual veg are running out, he is more prepared to try a new recipe.

    • Gypzeerose profile image

      Rose Jones 

      5 months ago

      My favorite kale recipe is kale chips: kale dried and shredded and then topped with olive oil, sesame, garlic, rosemary and other spices. Then after it is popped in the oven it is cooks until it is delicious. I think this recipe might be a close second! The thing I liked about this is that it features two veggies that are very strong in nutrients and that it sounds easy to make. I have too many complicated recipes

    • Jennifer Jorgenson profile image

      Jennifer Jorgenson 

      5 months ago

      I'm definitely going to try this one. Thanks for the reminder that soup can be prepared in advance and stored in portion sizes or frozen that way.

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