-
(8 votes, average: 3.88 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
1. 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.
2. 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.
3. 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.
4. 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.
