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Carrot, Sweet Potato, and White Bean Soup Recipe
Jan 04, 2011 @ 6:33 PM
Posted by
Daily Value: 22%
Servings: 4
High-Fiber, Low-Fat, Low-Sodium
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 432Daily Value: 22%
Servings: 4
High-Fiber, Low-Fat, Low-Sodium
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 5g | 7% |
| Saturated | 1g | 4% |
| Carbs | 77g | 26% |
| Fiber | 19g | 76% |
| Sugars | 8g | 0% |
| Protein | 25g | 50% |
| Sodium | 88mg | 4% |
| Calcium | 283mg | 28% |
| Magnesium | 210mg | 53% |
| Potassium | 2183mg | 62% |
| Iron | 11mg | 61% |
| Zinc | 4mg | 27% |
| Vitamin A | 17367IU | 347% |
| Vitamin C | 7mg | 12% |
| Thiamin (B1) | 1mg | 34% |
| Riboflavin (B2) | 0mg | 12% |
| Niacin (B3) | 1mg | 7% |
| Vitamin B6 | 1mg | 25% |
| Folic Acid (B9) | 408µg | 102% |
| Vitamin E | 1mg | 6% |
| Vitamin K | 18µg | 23% |
| Fatty acids, total monounsaturated | 3g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Ashley Fahr
I love sweet potato soup, or anything sweet potato for that matter, because it bears resemblance to the lovely potato, but is slightly sweet and softer. Combined with carrots, white beans, and aromatic spices such as cardamom, cumin, and coriander, the final product is a satisfying soup that is at once light, creamy, and wonderful for your health. Especially when it comes to dairy-free soups, I am a firm believer of making a big batch, mainly because it holds well in the fridge for up to one week, and can remain in the freezer for even longer, about a month.
INGREDIENTS
- 1 onion, chopped
- 1 tablespoon olive oil
- Pinch ground coriander
- Pinch of ground cardamom
- Pinch of sweet paprika
- Pinch of cumin
- 5 medium carrots, peeled and diced
- 1 sweet potato, peeled and diced
- One 14-ounce can white beans, such as cannellini
- Water
DIRECTIONS
Heat the olive oil in a stock or soup pot over medium heat. Add the onion and cook, stirring, until soft, about 5 minutes. Add the spices along with a pinch of salt and pepper and cook until fragrant, 30 seconds.
Add the carrots and sweet potato, and cook, stirring, until slightly softened, about 5 minutes. Add the beans and enough water to cover everything.
Bring to a boil, and simmer until vegetables are very soft, 25-30 minutes. Using a food processor or immersion blender, blend soup in batches. Return to stove over low heat, and gently reheat until warm. Serve plain or with cream, yogurt, nuts, or herbs.
Recipe Details
Servings: 4
