Sweet Potato Soup with Maple Glazed Walnuts

This recipe is a simple way to get your daily serving of bright orange vegetables.  With both sweet potatoes and carrots, this soup is packed with beta-carotene.   One serving contains a whopping 13 mg of the antioxidant.  It’s also a good source of fibre, vitamin K and potassium.

Ingredients

Soup
2 tbsp	canola oil
1 cup	diced onion
1	sweet potato, peeled and diced (about 1.5 lb/0.67 kg)
2 cups	chopped carrots
6 cups	water
1	11 gram organic chicken or vegetable bouillon cube
1 tsp	nutmeg
1 tsp	grated fresh gingerroot
Maple Glazed Walnuts
1/4 cup	coarsely chopped walnuts
1 tbsp	maple syrup

Directions

Heat oil in a large saucepan over medium heat.  Add onions; sauté for 8 to 10 minutes.

Add sweet potato, carrots, water, bouillon, nutmeg, ginger and pepper.  Cover and simmer over medium-low heat for 30 to 40 minutes.

Meanwhile, in a small mixing bowl combine walnuts and maple syrup; toss to coat.  Heat a skillet over medium heat; add walnut mixture and toast until fragrant and sticky, about 3 to 4 minutes.  Set aside to cool.

When sweet potatoes and carrots are soft, remove from heat, puree with a hand blender until smooth.

Serve hot.  Garnish soup with glazed walnuts.

Serves 6.

Per 1 1/3 cup (325 ml) soup and 1 tbsp (15 ml) walnuts: 207 cal, 3 g pro, 8 g total fat (1 g saturated fat), 33 g carb, 5 g fibre, 0 mg chol, 409 mg sodium

Excellent source of: potassium, beta-carotene  
Good source of: vitamin E, vitamin K, magnesium

Low in saturated fat
Low in cholesterol
High source of fibre

Source: http://www.lesliebeck.com/book_detail.php?id=131&area=3