Soul Food

Sweet Potato Cauliflower Soup with Za'atar

5
Average: 5 (3 votes)
(3 votes)
Sweet Potato Cauliflower Soup with Za'atar

Sweet potato cauliflower soup with za'atar - Purple one pot wonder

share Share
print
bookmark_border Copy URL
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
392
calories
Calories

Healthy, because

Even smarter

Nutritional values

Za'atar is a typical North African spice blend of Syrian hyssop, sesame, thyme and sumac. The essential oils from the herbs and spices aid digestion and soothe the stomach. Sesame scores with all-around healthy monounsaturated and polyunsaturated fatty acids, which are important for the heart, blood vessels as well as the brain and inhibit inflammation.

Of course, the soup also works with orange or white sweet potatoes - the purple ones can be a rarity.

1 serving contains
(Percentage of daily recommendation)
Calorie392 cal.(19 %)
Protein10 g(10 %)
Fat23 g(20 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage11.2 g(37 %)
Vitamin A2.3 mg(288 %)
Vitamin D0.4 μg(2 %)
Vitamin E6.5 mg(54 %)
Vitamin K67.7 μg(113 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.8 mg(57 %)
Folate130 μg(43 %)
Pantothenic acid2.7 mg(45 %)
Biotin12.7 μg(28 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C121 mg(127 %)
Potassium1,217 mg(30 %)
Calcium197 mg(20 %)
Magnesium85 mg(28 %)
Iron2.6 mg(17 %)
Iodine9 μg(5 %)
Zinc1.7 mg(21 %)
Saturated fatty acids8.7 g
Uric acid114 mg
Cholesterol32 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
14 ozs purple Sweet potato (or purple potatoes)
2 carrots
5 ozs Celery root
1 onion
18 ozs purple Cauliflower
2 Tbsps Canola oil
36 ozs Vegetable broth
½ oz Sprout (1 handful)
4 ozs Whipped cream
1 Tbsp Tahini
2 tsps Za'atar (North African) Spice mix
salt
white peppers
2 Tbsps lemon juice
4 slices purple Daikon radish
2 Tbsps Sesame seeds

Preparation steps

1.

Peel sweet potatoes, wash and cut into pieces. Peel and wash carrots, celery and onion and dice everything. Clean cauliflower, wash and divide into small florets.

2.

Heat oil in a saucepan. Sauté vegetables in it for 4 minutes over medium heat. Then remove a few florets from the pot for garnish. Pour in broth and simmer over low heat for about 15 minutes. Meanwhile, wash sprouts and shake dry.

3.

Then finely puree soup with 3.5 ounces cream and tahini and season with za'atar, salt, pepper, and lemon juice.

4.

Divide soup among bowls and drizzle with remaining cream. Serve with cauliflower florets, sprouts, radish slices and sesame seeds.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks