Cold Sweet Potato Soup with Tomatoes
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.
(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 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 11.1 mg | (93 %) | ||
| Vitamin K | 29.7 μg | (50 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 54 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
Preparation steps
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.