At a recent dinner party with my girlfriends, I discovered a hit with this simple sweet potato soup. It’s creamy without using any dairy, and the sweet potatoes add great color and nutrients. This soup is rich enough that you could eat it on its own for a light dinner. It’s also vegan, vegetarian, paleo, gluten-free and has no added sugar, perfect for any and all guests. Delicious and good for you? Yes, please!
Further Food Nutritionist Commentary:
By Amy Shapiro, MS, RD, CDN
Sweet Potato Soup
1 yellow onion (diced)
1 tablespoon coconut oil
4 medium-sized sweet potatoes (roasted or baked, about 4 cups chopped)
¾ teaspoon ginger (minced)
½ teaspoon garam masala spice mix
1 cup light coconut milk
2 cups water
*garam masala is an Indian spice mix usually made with a blend of black pepper, cumin, coriander, cinnamon and clove. You can buy it pre-made or mix your own.
- Heat oil in pot.
- Add onion and saute for 5 minutes, until translucent.
- Add minced ginger and cook for an additional 2 minutes.
- Rough chop the cooked sweet potatoes (you can leave the skin on) and add to the onion and ginger.
- Add the coconut milk, water and garam masala.
- Bring to a simmer, then lower heat.
- Cook for ten minutes on medium low heat.
- Blend the soup and adjust seasoning.
Per Serving: Calories: 128; Total Fat: 5g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 36mg; Potassium: 401mg; Carbohydrate: 19g; Fiber: 3g; Sugar: 8g; Protein: 2g
Nutrition Bonus: Vit A: 292%; Vit C: 28%; Iron: 4%
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