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Cheap and Easy Vegetarian Recipe: Homemade Sweet Potato Soup

Updated on October 5, 2014

Sweet potato

Sweet potato peeled
Sweet potato peeled | Source

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How to make home made sweet potato soup

Sweet potato soup is a low fat, high fibre dish suitable for lunch or as a starter at dinner. It is very cheap to make and with its wonderfully sunshiny colour looks great on any dinner table.

Home made soups are wonderfully healthy dishes to serve up, easily incorporating some, or all, of your five-a-day requirement for fresh fruit and vegetables.

While many people might consider soups to be a comfort food that is served on the chilly days of autumn or winter but there are many soup recipes that adapt well to any time of year. Of these one of the tastiest is this sweet potato soup. Sweet potato gives a wonderfully creamy texture to soup.

This page shows you how to make a delicious home-made soup that will have them coming back for more.

You'll find the nutritional values as well as the cost broken down further on the page.

Image: Sweet Potato by photographer AnnMackieMiller

Prep time: 10 min
Cook time: 30 min
Ready in: 40 min
Yields: 4

Sweet potato soup

sweet-potato-soup
sweet-potato-soup | Source

Ingredients

  • 1 tablespoon olive oil
  • 1 red onion - diced
  • 2 cloves garlic - crushed
  • 1 teaspoon cardamon
  • 4 sweet potatoes - peeled and diced
  • 1 & half litre vegetable stock (broth)

Instructions

  1. In a large saucepan, heat the olive oil.
  2. Add the onion and cook over a low heat until the onion is soft and transparent.
  3. Add the cardamon and crushed garlic and cook for 1 minute only. Be careful not to burn the garlic by stirring constantly.
  4. Add the sweet potato and stir to coat them with onion mixture. Cover with a lid and 'sweat' them for 5 minutes to expand the flavours.
  5. Add stock and black pepper. Do NOT add extra salt at this time. Chances are the salt in the stock will be enough so add it at the table if needed.
  6. Bring to the boil.
  7. Reduce the heat and simmer for 30 minutes until the potatoes are soft.
  8. Remove from heat and blend to a smooth consistency with a hand blender (stick blender)
  9. Serve garnished with parsley or mint and with crusty bread.

Nutrition value and cost

Ingredient
calories
fat
protein
cost
Sweet potato x 1
112
0
2.6g
25p
Red Onion
67
0
2g
25p
Garlic
3
0
1g
5p
Stock cube x 1
34
0.6g
6.1g
14p
 
 
 
 
 
PER SERVING
216
0.6g
6.1g
69p
Herbs and olive oil from your stock cupboard

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Shopping in the uk

recommended hand blender
recommended hand blender | Source

Stick or Hand Blender - Every kitchen should have one

Cuisinart CSB-76PK SmartStick 200-Watt Immersion Hand Blender, Pink
Cuisinart CSB-76PK SmartStick 200-Watt Immersion Hand Blender, Pink

This is easily the most versitile gadget in the kitchen. With it you can blend soups and soft fruit smoothies without heavy food processor equipment. Easy to store and very easy to clean. No mess - an essential for every kitchen. Most come with attachments to make bread crumbs and more.

 

5 a Day

If you are checking whether you are managing to get your 5 a day -

  • 1 sweet potato = 2 portions
  • red onion = 1 portion

so one serving of this soup gives you 3 of your 5 a day.

Sweet Potato Facts - Did you know?

  • A sweet potato is a tuberous root.
  • It is related to the yam
  • It isn't actually a potato.
  • The sweet potato originated in South America.
  • Domestic cultivation of sweet potato has been dated back over 5000 years.
  • Every inhabitants of Papua New Guinea eats over 500kg of sweet potato every year.
  • Opelousas, Louisiana's holds a 'Yambilee' every year to celebrate the first settlers there.
  • Benton, Kentucky hold a Tater Day every April and Gleason, Tennessee, has a Tater Day Town Special on Labor Day. (cited from Wiki)
  • Sweet potatoes are not actually sweet to taste, they have a nutty slightly spicy flavour.

Health Facts about sweet potatoes

Ideal for including in a weight loss diet

Sweet potatoes are high in complex carbohydrates that mean it is a slow release food, releasing it's nutrients over a period of time which keeps the blood sugar levels more even, more so than many other starches. It is an ideal food to incorporate into a diabetic or weight loss diet.

They are also very high in fibre for a healthy digestive tract and contain many minerals and vitamins. Of these, iron, calcium, potassium, Vit C, Vit B6 and Vit A in the form of beta carotene are most important. In fact they are so high in Vitamin A, they represent almost 300% of anyone's daily requirement for the vitamin. Vitamin A is vital in children for growth and development, for vision and skin and bone. Together with Vit C, it helps to boost the immune system to ward off infections. Fortunately kids love them!

Sweet potatoes are also high in protein which makes them ideal to add to a vegetarian diet and they have virturally no fat. They do, however, need some fat in the cooking to release certain nutrients - the tablespoon of oil used in this recipe is sufficient to do this.

Try replacing potatoes with sweet potatoes in your traditional recipes to reduce the starch intake and increase nutritional value. For example, top veggie mince with sweet potato for your own shephard'd pie.

© 2011 Ann

Is this a recipe you would make?

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    • annieangel1 profile imageAUTHOR

      Ann 

      3 years ago from Yorkshire, England

      I hope you enjoy it x

    • RaintreeAnnie profile image

      RaintreeAnnie 

      3 years ago from UK

      This soup sounds lovely and easy to make too! We love sweet potatoes and the other ingredients so I am certainly going to try this. Thank you :)

    • annieangel1 profile imageAUTHOR

      Ann 

      3 years ago from Yorkshire, England

      purple soup is so cool -

    • Pam Irie profile image

      Pam Irie 

      3 years ago from Land of Aloha

      I would love to try this recipe. We have the purple Okinawan sweet potatoes over here though...I've never tried to eat any kind of purple soup. This may be the first. :)

    • Michelllle profile image

      Michelllle 

      5 years ago

      Yummy.

    • profile image

      tasos30fullou 

      6 years ago

      super soup!!

    • Swisstoons profile image

      Thomas F. Wuthrich 

      6 years ago from Michigan

      Wow...that is one scary poster up there. I can picture a whole family of those around the dinner table...and the "mom" telling the littlest one, "Eat your people!"

    • GramaBarb profile image

      GramaBarb 

      6 years ago from Vancouver

      Enjoyed scrolling through your lens. Well done!

    • GonnaFly profile image

      Jeanette 

      7 years ago from Australia

      Mmmm. Looks yummy. I'll have to try this one!

    • marckq profile image

      marckq 

      7 years ago

      Now I know what to do with a sack of sweet potatoes a neighbor gave to me as a gift, they plant sweet potatoes and generously share with us every harvest. I like the soup recipe, sounds simple but yummy

    • profile image

      anonymous 

      7 years ago

      Sounds delicious! Nice lens. Blessed by a squidoo on 5/29/2011. Have a great day and Memorial day!

    • Michelle1959 profile image

      Michelle1959 

      7 years ago

      It's a great and uncomplicated recipe which means it's healthier too! Yes - soup is an all year round thing with us. Must admit though I haven't tried this one and will very soon as it'll be a great, new menu item for us in S.A. where it's mid-winter!

      Thanks very much indeed!

    • profile image

      anonymous 

      7 years ago

      I've never had sweet potato soup but I am a fan of soup any time of the year and summer soups are lovely ~ this is also good for us!

    • profile image

      hamshi5433 

      7 years ago

      ohhh this sounds yummy and easy to make, im going to try it ..thank you for sharing =]xx

    • profile image

      GiftsBonanza 

      7 years ago

      Oh I love sweet potato soup! Lovely anytime of the year. Thanks for including my lens here :)

    • jmsp206 profile image

      Julia M S Pearce 

      7 years ago from Melbourne, Australia

      I love sweet potatoes and I think soups should be cooking and eaten all year round they are so good.

    • Grandma-Marilyn profile image

      Grandma-Marilyn 

      7 years ago

      This recipe sounds really great. I and my husband are both diabetics and love sweet potatoes when we can find some good ones.

    • annieangel1 profile imageAUTHOR

      Ann 

      7 years ago from Yorkshire, England

      @clouda9 lm: :0) BIG GRIN thank you so much

    • profile image

      miaponzo 

      7 years ago

      YUMMMYYYYY That sweet potato soup sounds amazing! (I love pumpkin soups, too!)....

    • clouda9 lm profile image

      clouda9 lm 

      7 years ago

      Yes I love soup during the summer and this is sunshine in a bowl for sure. *Blessed and added to http://www.squidoo.com/summer-recipes - #11 under main dishes :) Thanks for adding the link too.

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