q Curried Sweet Potato-Apple Soup - Nutrition Twins

Curried Sweet Potato-Apple Soup

  November 21, 2011  |    Blog>Recipes

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:

  1. Preheat the oven to 425 degrees F. Peel and dice 2 1/2 sweet potatoes.
  2. Melt one tablespoon of butter in a large pot over medium heat.
  3. 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.
  4. Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
  5. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
  6. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.

For the curry butter and sweet potato chips garnish:

  1. 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.
  2. 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.
  3. 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

 

Curried Sweet Potato-Apple Soup
 
Author:
Serves: 4
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
  • 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
Instructions
  1. Preheat the oven to 425 degrees F. Peel and dice 2½ sweet potatoes.
  2. Melt one tablespoon of butter in a large pot over medium heat.
  3. 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.
  4. Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
  5. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
  6. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.
  7. For the curry butter and sweet potato chips garnish:
  8. 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.
  9. 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.
  10. Finish soup by topping with the curry butter, cilantro and sweet-potato chips.
  11. Enjoy!
Nutrition Information
Serving size: 305g Calories: 182 Fat: 8g Carbohydrates: 27g Sugar: 12g Sodium: 62mg Fiber: 4g Protein: 4g Cholesterol: 7mg

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: