Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Cold Sweet Potato Soup with Tomatoes
- Ingredients
- 2 onions (about 120 grams)
- 2 garlic cloves
- 2 Sweet potato (about 800 grams)
- 30 grams sun-dried tomatoes
- 1 lemon
- 2 Tbsps Canola oil
- 1 generous pinch ground cilantro
- 800 milliliters Vegetable broth
- 4 slices white bread (about 100 grams)
- 1 heaping Tbsp Cultured butter (about 20 grams)
- 1 Tbsp ground almonds (about 10 grams)
- peppers
- salt
- 1 bunch Chives
Peel onions and cut into fine dice. Peel garlic and chop coarsely.
Peel sweet potatoes and cut into 1 cm (approximately 1/2-inch) cubes. Cut the sun-dried tomatoes into strips.
Rinse lemon in hot water, wipe dry and finely grate half of the peel. Squeeze out lemon juice.
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.
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.
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.
Rinse chives, shake dry and cut into rings.
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.
(Percentage of daily recommendation)
Calorie | 380 cal. | (18 %) | ||
Protein | 7 g | (7 %) | ||
Fat | 12 g | (10 %) | ||
Carbohydrates | 59 g | (39 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 7.5 g | (25 %) |
Healthy, because
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).
Even smarter
Those who value a high fibre supply can use fine wholemeal wheat bread instead of white bread.