Sweet Potato with Roasted Garlic & Onion Soup

Sweet Potato with Roasted Garlic & Onion Soup

Sweet Potato (Yams/Kumera) are packed with antioxidants, Vitamin A, K, C, beta-carotene and the preferred potato for diabetics.

CAL P/SERVE
213
kJ P/SERVE
890
FAT P/SERVE
4.1g
CARBS P/SERVE
32.8g
PROTEIN P/SERVE
5.8g
SUGAR P/SERVE
14.2g
SODIUM P/SERVE
35g
FAT
%
1.1%
ENERGY RDI%
10.2%

How can anything made with sweet potato, roasted garlic and onion not taste absolutely delicious? It's so low in calories and fat that you can afford to enjoy it with a slice of your favourite crusty bread, even if you're on a diet. We've been a little conservative in our suggested serving size, so feel free to have seconds if you like.

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

Ingredients

  • 1 large sweet potato (aka kumara/yams)
  • 1 large onion, chopped
  • 8 cloves garlic, crushed
  • 1 tbsp. olive oil
  • 2 cups beef stock
  • 1 cup water
  • Sprinkle oregano
  • Cracked pepper

Method

  1. Preheat oven to 200C (400F).
  2. Peel garlic cloves and place in foil, drizzle a little olive oil. Crumple foil so garlic is covered loosely.  Place on middle tray in oven. 
  3.  Peel onion and slice into 3 sections of large rings. On an oven tray, line with foil, and place the 3 sections of onion rings, drizzle with oil and place in oven.  Cook onions and garlic approx. 20-30 mins until softened.  You may need to pull the garlic out first and set aside.
  4. In a pot place onion, garlic, sweet potato, cracked pepper, oregano and stock.  Simmer for 30 mins. Use extra cup of water if needed or if you like a thinner soup.
  5. When potato is softened, blend with a hand blender until all is smooth.
  6. Serve with crusty bread.

Nutrition Table

Servings: 4 Serving size:342g
Average Serve Average 100g
Energy 890 kJ 260 kJ
  213 Cal 62 Cal
Protein 5.8 g 1.7 g
Fat, total 4.1 g 1.2 g
- Saturated 0.6 g 0.2 g
Carbohydrate 32.8 g 9.6 g
- Sugars 14.2 g 4.2 g
Sodium 35 mg 10 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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