Sweet Potato Soup: two ways

The humble sweet potato makes a regular appearance on our dinner table. It is so nutritious and contains high amounts of fiber, vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, carotenoids. We eat a lot of them at the moment since its one of the few vegetables my toddler will eat on her own accord. We usually roast them whole or in rounds. I also love to add them to soups to both thicken and add sweetness. These are a couple of my favourite sweet potato soup recipes, which are sure to satisfy the largest appetite.

 

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Sweet potato, Black bean, Chia seed Soup

(vegan, gluten free, soy free, nut free)

Ingredients:

1 tablespoon olive oil

1 brown onion, diced

1 large garlic clove, diced

1/2 green or red capsicum, diced

1 large celery stick, diced

1 large sweet potato, chopped and cubed

1.5 tablespoon ground cumin

1/2 teaspoon ground cayenne pepper (or more to taste)

1 teaspoon dried oregano

4 cups good quality vegetable stock

1/2 teaspoon garlic salt/ sea salt to taste

black pepper to taste

2 whole dried bay leaves

2 cups cooked black beans

juice from 1/2 small lemon

1/3 cup chia seeds

diced roasted peppers, pan fried corn kernels and sliced avocado to serve

 

Method:

1. Heat olive oil in a large pot. Then add onion, garlic, capsicum and celery. Saute for a few minutes.

2. Add sweet potato cubes, cumin, oregano and cayenne. Saute for another couple of minutes.

3. Add vegetable stock, garlic salt, black pepper and bay leaves. Bring to a boil, then leave to simmer for 20-25 minutes, or until the sweet potato has softened.

4. Add cooked black beans and lemon juice. Take off the heat and remove the bay leaves.

5. Place most of the soup with a high-speed blender, leaving about a cup of the soup in the pot. Then combine again and stir through the chunky beans and sweet potato.

6. Add chia seeds and stir through.

7. Serve soup topped with diced roasted peppers, pan fried corn kernels and sliced avocado or whatever else you have on hand.

*Serves 4

 

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Sweet potato, Red Lentil and Piquillo Pepper Soup

(vegan, gluten free, soy free, nut free)

Ingredients:

3 medium sweet potato, cut in to cubes (about 6 cups)

olive oil

1 onion, diced

3 garlic cloves, diced

1 tablespoon ground cumin

1 teaspoon ground ginger

1 teaspoon ground cinnamon

1 cup red lentils

5 cups vegetable stock +  1/2 cup water

8 roasted piquillo peppers, plus more to garnish (or 4 roasted capsicums)

1  teaspoon liquid smoke

cayenne pepper to taste

sea salt to taste

natural coconut yogurt to serve

black pepper to taste

 

Method:

1. Preheat the oven to 190 degrees.

2. Place sweet potato on a tray, drizzle with some olive oil and roast for 30-40 minutes or until cooked.

3. In the meantime, heat 2 tablespoons of olive oil in a large pot and then add the onion and garlic. Saute for 4 minutes or until translucent.

4. Add the cumin, ginger, cinnamon to the pot. Sauté for 1 minute or until the the spices are fragrant.

5. Add the red lentils and 1 cup of vegetable stock. Bring to the boil and then put on a simmer. Cook for 15 minutes or until the lentils are cooked. Add 1/2 cup water if too dry.

6. Place the roasted sweet potato, red lentils, piquillo peppers and 1 cup of vegetable stock in a Vitamix or blender and blend till smooth. You may need to do in 2 batches. Alternatively you can place all the ingredients in the pot and use a bar mix to blend.

7. Return the ingredients from the Vitamix to the pot. Add 3 cups of vegetable stock, liquid smoke, cayenne pepper and sea salt and stir through. Bring to the pot to the boil, then place on a simmer, season with more sea salt if you need before serving.

8. Serve the soup topped with natural coconut yoghurt, ribbons of piquillo peppers, black pepper and drizzle some olive oil.

*Serves 4-6

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