Sweet Potato and Quinoa Soup

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Sweet Potato and Quinoa Soup
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
385
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie385 kcal(18 %)
Protein6 g(6 %)
Fat21 g(18 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.3 mg(21 %)
Folate28 μg(9 %)
Pantothenic acid1.1 mg(18 %)
Biotin4.8 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium557 mg(14 %)
Calcium43 mg(4 %)
Magnesium73 mg(24 %)
Iron1.6 mg(11 %)
Iodine3.7 μg(2 %)
Zinc0.9 mg(11 %)
Saturated fatty acids12.3 g
Uric acid37 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
100 grams red Quinoa
salt
400 grams Sweet potato
1 onion
2 garlic
1 red chile pepper
3 tablespoons olive oil
2 generous pinches ground cilantro
2 generous pinches ground Cumin
1 teaspoon ground Fenugreek
1 generous pinch ground Turmeric
600 milliliters Vegetable broth
200 milliliters Coconut milk
freshly ground peppers
1 tablespoon lemon juice
cilantro (for garnish)
How healthy are the main ingredients?
Sweet potatoCoconut milkQuinoaolive oilsaltonion

Preparation steps

1.

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.

2.

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.

3.

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.