Asian Sweet Potato Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 64.3 μg | (107 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.1 mg | (168 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,241 mg | (31 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 400 grams Sweet potato
- 2 garlic cloves
- 1 shallot
- 1 sprig Lemongrass
- 3 slices ginger
- 2 Tbsps sesame oil
- 1 Tbsp yellow Curry powder
- 150 milliliters Coconut milk
- 1 carrot
- 500 grams Asparagus
- 100 grams Snow peas
- 100 grams shiitake mushrooms
- 2 Chicken breasts (about 140 grams or approximately 5 ounces)
- 1 chili pepper
- light soy sauce
- salt
- cilantro (for garnish)
Preparation steps
Peel the sweet potatoes and dice. Peel the garlic and the shallots and chop finely. Slice a few thin rings from the lemongrass and set aside for garnish. Cut the rest in half and sauté with the ginger, potatoes, garlic and shallots in hot sesame oil for 1-2 minutes. Mix in the curry paste and deglaze the pan with the broth and coconut milk. Simmer for about 20 minutes over low heat.
Peel the carrots, cut in half lengthwise and then into slices. Peel the asparagus and cut into 2-3 cm (.75 to 1 inch) pieces. Rinse the snow peas and chop diagonally. Rinse the mushrooms and cut into slices. Rinse the chicken breasts, pat dry and cut into strips. Rinse the chile and cut into fine strips.
Bring the soup to a boil and add all the prepared ingredients. Add a little broth as needed and simmer for about 10 minutes until the potatoes are soft. Season with soy sauce and salt. Serve garnished with lemon grass and cilantro.
