Cold Sweet Potato Soup

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A sweet potato and leek soup, puréed with milk.

A delicious sweet potato soup, which is best served cold like a «Vichyssoise».

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Preparation : 10 min Cooking : 20 min Standing : 2 h
110 calories/serving

Ingredients

4 sweet potatoes, coarsely cut into 2 cm pieces 700 g
1/2 onions, finely chopped 100 g
1 leeks, finely chopped 300 g
1 tbsp butter, unsalted 14 g
4 cups vegetable broth 1 L
3/4 tsp curry powder 2 g
1/4 cup orange juice 65 mL
1 1/2 cup evaporated milk 7% 375 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables : peel the sweet potatoes, then cut them coarsely into 2 cm pieces; finely chop the onion and leek.
  2. Melt the butter in a pot over medium heat. Add the onion and leek, then sauté 4-5 min, taking care not to let them to burn. Add the diced sweet potatoes and broth. Bring to a boil, then lower the heat and cook about 20 min, partially covered, until the potatoes are soft.
  3. Purée the soup in a blender or food processor, then add the curry powder, orange juice, and evaporated milk. Season with salt and pepper to taste. Mix well, then cover and chill thoroughly in the refrigerator (about 2 hours).
  4. Serve cold.

Observations

This soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

110

Fat

2 g

3 %

Saturated 0.9 g
+ Trans 0.1 g

5 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

24 g

8 %

Fibre

4 g

15 %

Sugars

6 g

Net Carbs

20 g

Protein

2 g

Vitamin A

128 %

Vitamin C

15 %

Calcium

5 %

Iron

9 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A
Good source of  :
Manganese, Potassium, Vitamin K
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E
Low  :
Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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