-
(10 votes, average: 3.80 out of 5)
Loading...
My friend Gaye Sandler first made this for me when I was getting over my kidney cancer surgery. Tomato and Sweet Potato Soup is soothing, delicious, and quick to make. The soup’s gorgeous, deep-orange color will brighten up the dreariest winter day, and it’s taste enlivens the most jaded chemo palate. It’s also a great way to eat sweet potatoes. Delicious and good for you, sweet potatoes are full of vitamins A, C, and B6. Meanwhile, tomatoes are packed with cancer-fighting lycopene, which becomes more accessible through cooking. A dynamic duo, indeed.
Preparation
- Heat the oil over medium-high heat. Add the onions, chili, bay leaf, and sweet potato and sauté about 2 minutes. Lower the heat to medium. Cook, stirring from time to time, until both the onion and sweet potato look slightly caramelized and golden, about 10-15 minutes. Take care not to cook the vegetables too fast or they may burn.
- Raise the flame to medium-high. Add the tomatoes and cook, stirring from time to time, until the tomatoes have turned orangey-red, about 5 minutes. Add the stock and salt to taste. Stir well and bring to a slow boil. Turn the heat to medium-low and let the soup simmer for another 20 minutes or so until the potatoes are soft and the flavors blended.
- Remove the bay leaf and puree the soup. If the soup seems too thick for your taste, add a little extra stock or some milk or soymilk to get the right consistency for you. Check the seasonings. Reheat gently.
- To serve, ladle into bowls. Sprinkle each bowl with a couple teaspoons of the chopped cilantro. Add a dollop of yogurt or sour cream to each if desired.
Ingredients:
- 2 tablespoons olive oil
- 1 large Spanish onion, roughly diced
- 1 dried red chili, seeds removed (optional)
- 1 bay leaf
- 1½ pounds sweet potatoes, peeled and cut into ½-inch cubes (use ruby or garnet sweet potatoes)
- 1 (28 ounce) can of diced organic tomatoes
- 4 cups of low sodium chicken or vegetable stock
- Salt and pepper, to taste
- Strained Greek yogurt or sour cream, for garnish (optional)
- 2 tablespoon chopped cilantro, for garnish (optional)
Nutritional Information
Calories
344 cals
Fat
10 g
Saturated Fat
2 g
Polyunsaturated Fat
2 g
Monounsaturated Fat
7 g
Carbohydrates
55 g
Sugar
18 g
Fiber
10 g
Protein
11 g
Sodium
1523 mg
*per serving
Ann's Tips and Tricks
This soup is a keeper – literally. I always keep some in the freezer for those days when I get home late, tired, and hungry and want something soothing and tasty in a hurry. If you don’t like cilantro, try it with a little fresh mint or basil instead.
Check out our ‘Bag n’Freeze’ video. It will show you a quick and easy method that can turn even the smallest freezer into your own nutrient packed convenience store.
