Nothing says fall like a warm, inviting bowl of soup. Sweet potatoes are a great source of fiber, antioxidants, minerals and vitamins, especially vitamin A. This soup is vegan, making use of coconut milk for creaminess. Pair it with crusty whole-wheat bread and salad for a complete meal.
PREP TIME
10 Min
COOK TIME
~35 Min
SERVINGS
4
DIFFICULTY
Easy
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, chopped
- 1 heaping teaspoon sea salt
- Freshly ground black pepper
- 3 medium sweet potatoes, ~1½ pounds, peeled and cubed
- 1 apple, peeled and chopped
- 3 garlic cloves, grated
- 1 teaspoon grated fresh ginger
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- 1 teaspoon apple cider vinegar
- 3 to 4 cups low-sodium vegetable broth
- 1 (14-ounce) can full-fat coconut milk, reserve ¼ cup for garnish
Directions
- Heat the oil in a large pot over medium heat. Add the onion salt and several grinds of pepper and sauté until soft, 5 to 8 minutes. Add the sweet potatoes and the apple and cook until they begin to soften, stirring occasionally, about 8 to 10 minutes.
- Add the garlic, ginger, coriander and smoked paprika and stir. Stir in the apple cider vinegar and then 3 cups of the broth and the coconut milk, minus the ¼ cup. Bring to a boil, cover and reduce the heat to a simmer. Cook until the potatoes are tender, 20 to 30 minutes.
- Let cool slightly and pour the soup into a blender, working in batches if necessary. Remove the center cap of the blender and cover the hole with a clean kitchen towel to prevent splatters. Blend soup until smooth. If your soup is too thick, add up to 1 cup more broth or water and blend. Season to taste and top with a swirl of coconut milk and optional add-ins of pepitas, chopped cilantro and Aleppo pepper.
Nutrition Facts
Servings: 4 | Calories: 380 | Total fat: 26g | Saturated fat: 16g | Carbohydrate: 36g | Protein: 4g | Fiber: 6g
Farmers Market Shopping List
Sweet potatoes, apples, onion, garlic and ginger
Recipe provided by ThedaCare Outpatient Nutrition and Diabetes Education, courtesy of loveandlemons.com
ThedaCare is pleased to offer nutrition and diabetes care. If you’d like to connect with a registered dietitian or diabetes educator, ask your care team for a referral.
