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Cold Sweet Potato Soup with Tomatoes

and Almond Crostini
4
Average: 4 (1 vote)
(1 vote)
Cold Sweet Potato Soup with Tomatoes

Cold Sweet Potato Soup with Tomatoes - Refreshing and satisfying vegetable gazpacho: A hot tip for hot days!

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 45 min.
Ready in
Calories:
380
calories
Calories

Healthy, because

Even smarter

Nutritional values

Sweet potatoes, tomatoes and almonds combine the classic cell protection trio of vitamins A, C and E and thus offer natural protection against free radicals; these aggressive oxygen compounds are created, among other things, by extended sunbathing (UV radiation).

Those who value a high fibre supply can use fine wholemeal wheat bread instead of white bread.

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein7 g(7 %)
Fat12 g(10 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A2.7 mg(338 %)
Vitamin D0 μg(0 %)
Vitamin E11.1 mg(93 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3 mg(25 %)
Vitamin B₆0.6 mg(43 %)
Folate52 μg(17 %)
Pantothenic acid1.8 mg(30 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70 mg(74 %)
Potassium1,045 mg(26 %)
Calcium106 mg(11 %)
Magnesium70 mg(23 %)
Iron2.6 mg(17 %)
Iodine8 μg(4 %)
Zinc2.2 mg(28 %)
Saturated fatty acids3.3 g
Uric acid54 mg
Cholesterol10 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 onions (about 120 grams)
2 garlic cloves
2 Sweet potato (about 800 grams)
30 grams sun-dried tomatoes
1 lemon
2 tablespoons Canola oil
1 generous pinch ground cilantro
800 milliliters Vegetable broth
4 slices white bread (about 100 grams)
1 heaping tablespoon Cultured butter (about 20 grams)
1 tablespoon ground almonds (about 10 grams)
peppers
salt
1 bunch Chives
How healthy are the main ingredients?
white breadalmondChivesoniongarlic cloveSweet potato
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Fine grater, 1 Citrus juicer, 1 Pot (with lid), 1 Measuring cups, 1 Baking sheet, 1 Immersion blender, 1 Wooden spoon, 1 Tablespoon, 1 large canning jar (about 2 liters), 1 small canning jar, 4 resealable bags (greaseproof paper)

Preparation steps

1.
Cold Sweet Potato Soup with Tomatoes preparation step 1

Peel onions and cut into fine dice. Peel garlic and chop coarsely.

2.
Cold Sweet Potato Soup with Tomatoes preparation step 2

Peel sweet potatoes and cut into 1 cm (approximately 1/2-inch) cubes. Cut the sun-dried tomatoes into strips.

3.
Cold Sweet Potato Soup with Tomatoes preparation step 3

Rinse lemon in hot water, wipe dry and finely grate half of the peel. Squeeze out lemon juice.

4.
Cold Sweet Potato Soup with Tomatoes preparation step 4

Heat oil in a pot over medium heat. Sauté onions and garlic until translucent. Add sweet potatoes, tomatoes, lemon zest, ground coriander and broth and bring to a boil. Cover and cook over low heat until vegetables are tender, about 20 minutes.

5.
Cold Sweet Potato Soup with Tomatoes preparation step 5

Spread the bread with butter and sprinkle with ground almonds and a little pepper. Place on a baking sheet and toast under a preheated oven grill or broiler until light brown, about 4 minutes. Remove and let cool.

6.
Cold Sweet Potato Soup with Tomatoes preparation step 6

Puree the soup with an immersion blender until smooth. Season  with salt, pepper and 1-2 tablespoons of lemon juice. Let cool for about 1 hour.

7.
Cold Sweet Potato Soup with Tomatoes preparation step 7

Rinse chives, shake dry and cut into rings.

8.
Cold Sweet Potato Soup with Tomatoes preparation step 8

Place the soup in a large jar (about 2 liter capacity)(approximately 2-quart capacity). Place chives in a small jar. Pack toasted bread slices (crostini) individually in sandwich bags. To serve, sprinkle soup with chives and accompany with the almond crostini.