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Cheap and Easy Vegetarian Recipe: Homemade Sweet Potato Soup
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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
Sweet potato soup
- 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)
- In a large saucepan, heat the olive oil.
- Add the onion and cook over a low heat until the onion is soft and transparent.
- Add the cardamon and crushed garlic and cook for 1 minute only. Be careful not to burn the garlic by stirring constantly.
- 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.
- 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.
- Bring to the boil.
- Reduce the heat and simmer for 30 minutes until the potatoes are soft.
- Remove from heat and blend to a smooth consistency with a hand blender (stick blender)
- Serve garnished with parsley or mint and with crusty bread.
Nutrition value and cost
Sweet potato x 1
Stock cube x 1
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Stick or Hand Blender - Every kitchen should have one
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.
More low calorie sweet potato recipes
- Sweet potato & ginger parcels | BBC Good Food
These moreish snacks are made with Tunisian brik pastry. Similar to filo, but crispier, it's well worth keeping a pack in the freezer, from BBC Good Food magazine. 65 calories per parcel -
- Barbecue baked sweet potatoes | BBC Good Food
This veggie barbecue dish is effort-free - just pop the potatoes on the coals and wait til meltingly soft, from Good Food Magazine. 153 calories per sweet potato
© 2011 Ann