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.
|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 |
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.
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