Need a fantastic appetizer? Try our Curried Sweet Potato-Apple Soup!
With only 182 calories and 4 grams of fiber per serving, pair a half-serving of this soup with some left over turkey in a small whole-wheat pita pocket. Add some veggies on the side and you’ll have a great light lunch for the day after Thanksgiving!
Ingredients:
- 3 sweet potatoes
- 2 tablespoons of light soft spread
- 1 small onion, chopped
- 2 cloves garlic, smashed
- 1 2-inch piece ginger, peeled and grated
- 1/4 teaspoon freshly grated nutmeg, plus more for garnish
- 1 1/2 teaspoons curry powder
- Kosher salt and freshly ground pepper
- 2 cups low-sodium chicken broth
- 1 1/4 cups unsweetened chunky applesauce
- 3/4 tablespoon extra-virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 to 2 tablespoons chopped fresh cilantro
Directions:
- Preheat the oven to 425 degrees F. Peel and dice 2 1/2 sweet potatoes.
- Melt one tablespoon of butter in a large pot over medium heat.
- Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1 1/4 teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.
- Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
- Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
- Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.
For the curry butter and sweet potato chips garnish:
- Meanwhile, peel and thinly slice the remaining 1/2 sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.
- Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining 1/4 teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar.
- Finish soup by topping with the curry butter, cilantro and sweet-potato chips.
Enjoy!
Serves: 4
Per serving (305g):
182 calories
8g of fat
27g Carbohydrates
4g of Fiber
12g sugar
4g protein
62mg sodium
7mg cholesterol
98.8mg of Omega-3 fatty acids
568mg of Omega-6 fatty acids
240% of daily Vitamin A
21% of daily Vitamin C
5% of daily Calcium
9% of daily Iron
(percent daily values are based on 2000 calorie diet)
Adapted from: Food Network Magazine
- 3 sweet potatoes
- 2 tablespoons of light soft spread
- 1 small onion, chopped
- 2 cloves garlic, smashed
- 1 2-inch piece ginger, peeled and grated
- ¼ teaspoon freshly grated nutmeg, plus more for garnish
- 1½ teaspoons curry powder
- Kosher salt and freshly ground pepper
- 2 cups low-sodium chicken broth
- 1¼ cups unsweetened chunky applesauce
- ¾ tablespoon extra-virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 to 2 tablespoons chopped fresh cilantro
- Preheat the oven to 425 degrees F. Peel and dice 2½ sweet potatoes.
- Melt one tablespoon of butter in a large pot over medium heat.
- Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1¼ teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.
- Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
- Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
- Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.
- For the curry butter and sweet potato chips garnish:
- Meanwhile, peel and thinly slice the remaining ½ sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.
- Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining ¼ teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar.
- Finish soup by topping with the curry butter, cilantro and sweet-potato chips.
- Enjoy!