Sweet Potato and Quinoa Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 16.9 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 557 mg | (14 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 3.7 μg | (2 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 12.3 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 100 grams red Quinoa
- salt
- 400 grams Sweet potato
- 1 onion
- 2 garlic cloves
- 1 red chili pepper
- 3 Tbsps olive oil
- 2 generous pinches ground cilantro
- 2 generous pinches ground Cumin
- 1 tsp ground Fenugreek
- 1 generous pinch ground Turmeric
- 600 milliliters Vegetable broth
- 200 milliliters Coconut milk
- freshly ground peppers
- 1 Tbsp lemon juice
- cilantro (for garnish)
Preparation steps
Rinse the quinoa in a sieve. Cover with 300 ml of boiling water (approximately 1 1/4 cups) and cook over low heat for about 12 minutes. Allow to stand by the stove for a further 5 minutes. Season with salt and set aside.
Meanwhile, peel and dice the sweet potatoes. Peel and chop the onion and garlic. Rinse and trim the chile pepper, remove the seeds and chop.
Heat the olive oil in a saucepan and sauté the onion, garlic and chile pepper until soft. Add the sweet potatoes, season with the spices and pour in the broth. Cover and cook over low heat for about 15 minutes, until the potatoes are soft.
Purée the soup. Stir in the coconut milk and bring to a boil. Season with salt, pepper and lemon juice.
Transfer to bowls and distribute the quinoa on top. Serve garnished with fresh cilantro.
