Sweet potato soup
- Preparation time 15 minutes
- Cooking time 30 minutes
- Serves 4-6
- Freezableyes
Ingredients
- Olive or canola oil spray
- 1 large onion, chopped
- 2 teaspoons minced garlic
- 1 teaspoon minced chilli
- 2 teaspoons ground coriander
- 1 kg sweet potato, peeled, cut into small cubes
- 1 litre MAGGI All Natural Chicken or Vegetable Liquid Stock
- 150 ml can CARNATION Light and Creamy Evaporated Milk
- ½ cup chopped fresh coriander leaves
- 4 small crusty loaves, such as mini cobs
Method
- Spray a large saucepan with oil and heat.
- Cook onion over medium heat for 3-4 minutes, until soft.
- Add garlic, chilli and ground coriander, cook, stirring, for 1 minute.
- Add sweet potato and chicken or vegetable stock.
- Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes, until sweet potato is tender.
- Cool slightly and puree in a blender until smooth.
- Return to the saucepan, add milk and reheat gently.
- Stir through coriander and garnish with extra whole leaves if desired.
Serving suggestion:
- Slice the top off the cobs.
- Scoop out chunks of bread from the inside to make a well, but leave a small amount attached to the crust.
- Bake cobs in a preheated 210°C (415°F) oven for 5-7 minutes until the crust is crisp.
- Place cobs on serving plates, ladle soup into them, and sprinkle with fresh coriander.
- Arrange cob "lid" and bread chunks around the cob as soft croutons.
- Eat the cob "bowl" after the soup.
- Serve with salad.
Nutrition
ANALYSIS per serve | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 2109 (504) | 1406 (336) |
Carbohydrate (g) | 91 | 61 |
Protein (g) | 22 | 15 |
Fat (g) | 6 | 4 |
Fibre, Vitamin C, Calcium, Iron, Zinc |
Australian Institute of Sport - From the "Survival from the Fittest" cookbook
05 Nov 2018
yes, Soups and Salads, survival-from-the-fittest
Soups and Salads