Go Back
+ servings

Amazingly Quick and Healthy Sweet Potato Soup

Course: Soup
Cuisine: Vegan
Time: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 334kcal
Print Recipe

Ingredients

  • 1 medium onion
  • 2 tbsp olive oil
  • 1 bell pepper, red (yellow or red go well but any will do)
  • 2 cloves garlic (2 cloves = 1 tsp dried garlic)
  • 0.7 inches ginger, fresh (0.7 inches = 2 cm = 1 tsp dried ginger)
  • 1 tsp cinnamon
  • ½ tsp cayenne pepper
  • 3 cups vegetable broth
  • 2 large sweet potato (approx 300 g/ 10 oz each; a total of 2.5 cups chopped)
  • ½ cup tomato puree
  • 2 tbsp peanut butter
  • 2 tbsp maple syrup
  • 2 tbsp soy sauce (low sodium if necessary)
  • 2 tbsp vinegar (lemon juice can also be used)
  • salt and pepper to taste
  • ½ lime (juiced)
  • peanuts (to garnish)
  • ¼ cup cilantro/coriander, fresh (Or other fresh herbs: go a bit wild with them - make it your signature dish by throwing in any and all of the following herbs that you have: basil, parsley, coriander, oregano)

Instructions

  • Dice the onions, bell pepper, garlic, ginger and sweet potatoes.
  • Throw the onions into the oil in a pot on low to medium heat. Let the onions cook slowly for about five minutes - they should begin to turn clear.
  • Add the bell pepper, garlic and ginger to the pot. If you’re using dried herbs, add them now. Add the cinnamon and cayenne pepper too. Cook for another two minutes and then add the peanut butter, soy sauce, vinegar and tomato.
  • Add a splash of broth and stir well.
  • Chuck in the sweet potatoes and rest of the broth, and simmer on a medium heat. If you’re using fresh herbs, add them now. Stir occasionally and after 10-15 minutes check the sweet potatoes are soft (poke one with a knife and it should slide in).
  • Season with salt and pepper, maple syrup and lime juice and give another stir. If you used a cinnamon stick then fish it out now.
  • Using a hand liquidiser or (blender if you don’t have one), give the soup a blend. That’s it - done!
  • Garnish with peanuts and serve with a side if wanted - fresh bread is an obvious choice!

Nutrition

Serving: 481g | Calories: 334kcal | Carbohydrates: 54g | Protein: 8g | Fat: 11g | Saturated Fat: 1.9g | Sodium: 983mg | Potassium: 1031mg | Fiber: 8.8g | Sugar: 19.5g | Vitamin A: 22600IU | Vitamin C: 71mg | Calcium: 100mg | Iron: 3.8mg