Sweet Potato and Apple Soup with Beet Crisps

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Sweet Potato and Apple Soup with Beet Crisps
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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 45 min.
Ready in
Calories:
156
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie156 kcal(7 %)
Protein3.46 g(4 %)
Fat3.95 g(3 %)
Carbohydrates28.06 g(19 %)
Sugar added0 g(0 %)
Roughage4.58 g(15 %)
Vitamin A1,179.03 mg(147,379 %)
Vitamin D0.53 μg(3 %)
Vitamin E0.99 mg(8 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.13 mg(12 %)
Niacin1.22 mg(10 %)
Vitamin B₆0.22 mg(16 %)
Folate18.04 μg(6 %)
Pantothenic acid0.76 mg(13 %)
Biotin2.27 μg(5 %)
Vitamin B₁₂0.18 μg(6 %)
Vitamin C7.37 mg(8 %)
Potassium392.93 mg(10 %)
Calcium84.99 mg(8 %)
Magnesium28.94 mg(10 %)
Iron0.78 mg(5 %)
Iodine9.85 μg(5 %)
Zinc0.48 mg(6 %)
Saturated fatty acids0.98 g
Cholesterol4.07 mg

Ingredients

for
6
Ingredients
1 tablespoon Canola oil
2 tablespoons minced shallots
1 medium onion (peeled and roughly chopped)
1 large carrot (peeled and chopped)
1 tablespoon Curry powder
3 cups Sweet potato (peeled and chopped)
2 medium Apple (peeled; cored and chopped)
2 cups clear Vegetable broth
1 cup milk
4 sprigs fresh cilantro (or fresh parsley)
beet chip (optional)
How healthy are the main ingredients?
Sweet potatoshallotonioncarrotApple

Preparation steps

1.
Heat oil in a large pot or Dutch oven, set over medium heat. Sauté shallots, onions and carrots for 4 to 5 minutes. Add curry powder and stir until fragrant. Add sweet potatoes and apples followed by vegetable broth. Bring mixture to a boil, reduce heat to low, cover and simmer for 20 to 25 minutes, or until potatoes are fork tender. Remove pot from heat source. Using an immersion blender, purée mixture until smooth. Return to pot to heat source, stir in milk, then heat through.
2.
Ladle soup into individual serving bowls and garnish with cilantro sprigs and beet crisps, if desired.