sweet potato soup recipe
Low FatLow Fat
Sweet Potato Soup



Recipe Ingredients
(serves 6)

olive or canola oil spray
1 large onion, chopped
2 tsp garlic, minced
1 tsp chilli, minced
2 tsp coriander, ground
1 kg sweet potato, peeled and cut into small cubes
4 tsp MAGGI Chicken Stock Powder, prepared with 1 litre of water
150 mL NESTLÉ CARNATION Light & Creamy Evaporated Milk
1/2 cup fresh coriander leaves, chopped
4 crusty loaves such as mini cobs

How to Make
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 purée 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 210ºC (415ºF) 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.


Preparation Time
15 minutes


Cooking Time
30 minutes



Nutrition Table

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ANALYSIS 4 6
Energy kJ (Cal) 2109 (504) 1406 (336)
Carb (g) 67 45
Prot (g) 22 15
Fat (g) 6 4
Calcium,Iron,Vitamin C, Zinc
Tips

 
Many types of fruit will freeze well to make great icy treats for summer. Place small bunches of grapes in a container in the freezer. Take them out when you need snack or arrange them on a plate for elegant but easy dessert. Freeze bananas in their skins or peel and place in airtight bags before freezing. Remove from the freezer and slice the banana, or puree it in a blender for a treat similar to ice cream.

True or False - Taking vitamin tablets gives you all the nutrients you need...

Sugar facts
Nutrition Facts

 
Get straight to the facts and find out how you can look after your health. With the right nutrition information, staying in shape and feeling great is easy.

Antioxidants

Artificial Sweetners
A to Z Cooking Glossary

Croûton
Small square or dice of fried bread. Used to accompany soups and salads.

View Glossary

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