Sweet Potato Cauliflower Soup with Za'atar
Sweet potato cauliflower soup with za'atar - Purple one pot wonder
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.
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 67.7 μg | (113 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 1,217 mg | (30 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
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.
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.
Then finely puree soup with 3.5 ounces cream and tahini and season with za'atar, salt, pepper, and lemon juice.
Divide soup among bowls and drizzle with remaining cream. Serve with cauliflower florets, sprouts, radish slices and sesame seeds.
