Carrot & Sweet Potato Soup

Carrot & Sweet Potato Soup

Carrots are packed with an abundance of Vitamins including Vitamin A, K B, E and C and also minerals, making this soup very healthy, especially in the colder weather.

CAL P/SERVE
165
kJ P/SERVE
692
FAT P/SERVE
2.8g
CARBS P/SERVE
26.6g
PROTEIN P/SERVE
4.4g
SUGAR P/SERVE
13.8g
SODIUM P/SERVE
114g
FAT
%
0.8%
ENERGY RDI%
7.9%

This is a thick soup so if you prefer a thinner texture then add an additioanl cup of water to the pot. We have inlcuded a sprinkle of chilli flakes which gives a small lift to the soup, please adjust or omit to your taste.

This recipe is low fat, low sodium, low sugar, dairy free, gluten free, and vegetarian.

Ingredients

  • 1 large onion, chopped
  • 1 tbsp. olive oil
  • 1 large sweet potato (aka kumara / yams), peeled and chopped
  • 3 carrots, peeled and chopped
  • 3 cups stock - beef or vegetable
  • 1 tsp. cumin
  • 1 tsp. ginger, crushed (we used from jar)
  • 1 clove garlic, crushed
  • Sprinkle of chilli flakes
  • S & P to taste

Method

  1. In a pot, heat the olive oil on med heat and add the onion.  Stir for 5 minutes until softened, don’t burn them.
  2. Add the cumin, chilli flakes, ginger and garlic and stir for 30 seconds.
  3. Add the chopped sweet potato and carrot and stir in. Season with some cracked pepper.
  4. Add the stock and bring to the boil.  Once boiling, turn down to a simmer and cook for 20-25 mins until softened.
  5. Blend in a blender in 2 stages. If soup is too thick for your taste add a little more water.
  6. Taste at this stage, season with S & P if required.

Nutrition Table

Servings: 6 Serving size:319g
Average Serve Average 100g
Energy 692 kJ 217 kJ
  165 Cal 52 Cal
Protein 4.4 g 1.4 g
Fat, total 2.8 g 0.9 g
- Saturated 0.4 g 0.1 g
Carbohydrate 26.6 g 8.3 g
- Sugars 13.8 g 4.3 g
Sodium 114 mg 36 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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