Sweet Potato Soup (Easy Recipe)
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Are you looking for a tasty and easy soup recipe? This sweet potato soup is perfect for you! It’s packed with flavor and takes just over an hour to make. You’ll love how the sweet potatoes, apples, and red lentils blend into a smooth and creamy dish.
This recipe serves 4 and has only 300 calories per serving. It’s a great way to warm up on a cold day. You’ll need some basic ingredients like sweet potatoes, carrots, an apple, and spices. The blend of flavors is amazing, and the yogurt topping adds a nice touch.
Exact Ingredients List
Here’s what you’ll need to make this yummy sweet potato soup:
- 1/4 cup butter
- 2 large sweet potatoes
- 3 large carrots
- 1 apple
- 1 onion
- 1/2 cup red lentils
- 1/2 teaspoon fresh ginger, minced
- 1/2 teaspoon black pepper
- 1 teaspoon salt
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 4 cups vegetable broth
- Plain yogurt for topping
Make sure to peel and chop the sweet potatoes, carrots, apple, and onion before you start cooking. This will save you time and make the cooking process smoother.
Don’t forget to grab some plain yogurt for topping your soup. It adds a nice cool and creamy contrast to the warm, spicy flavors.
With these simple ingredients, you’ll be able to create a tasty and filling soup that’s perfect for cold days. Happy cooking!
Instructions
Melt the butter in a big pot on medium heat. Add chopped sweet potatoes, carrots, apple, and onion. Cook for 10 minutes, stirring often. The onions should turn see-through.
Mix in lentils, ginger, and spices. Pour in the broth. Turn up the heat and stir until it boils. Lower the heat and cover the pot. Let it simmer for 30 minutes until everything is soft.
Blend the soup in small batches. Fill the blender halfway, pulse a few times, then puree until smooth. Pour into a clean pot.
Put all the blended soup back in the first pot. Heat it up again for 10 minutes. Add water if it’s too thick.
Serve your soup hot in bowls. Top with a dollop of yogurt. Enjoy your warm, creamy sweet potato soup!
Remember to be careful when blending hot soup. Let it cool a bit first, and hold the blender lid tight.
Possible Substitutes List
Don’t have all the ingredients for this yummy sweet potato soup? No worries! You can swap out some items and still make a tasty meal. Here are some easy substitutes:
• Sweet potatoes: Try using butternut squash or pumpkin instead.
• Carrots: Parsnips work great as a replacement.
• Apple: Pear can add a similar sweet touch.
• Red lentils: Yellow lentils or split peas are good options.
For the spices, you can mix things up too:
• Fresh ginger: Use 1/4 teaspoon of dried ginger powder.
• Cumin: Try coriander for a different flavor.
• Chili powder: Cayenne pepper works well for some heat.
No vegetable broth? Use chicken broth or even water with some extra spices. And if you’re out of yogurt, try a dollop of sour cream or coconut cream on top.
Remember, cooking is all about having fun and being creative. These swaps let you make the soup your own way. Enjoy experimenting with flavors!
How To Make It Diabetes-Friendly
You can make this sweet potato soup more diabetes-friendly with a few simple changes. Use less butter – try 2 tablespoons instead of 1/4 cup. This cuts down on fat and calories.
Pick smaller sweet potatoes and use just one apple. This reduces the carbs. Add more non-starchy veggies like celery or bell peppers. They’re low in carbs but high in fiber and nutrients.
Skip the yogurt topping or use a small amount of plain Greek yogurt. It has less sugar than regular yogurt. You can also try a dollop of mashed avocado for healthy fats.
Watch your portion size. Stick to about 1 cup of soup per serving. Pair it with a side salad for a balanced meal. The fiber from veggies will help slow down sugar absorption.
Try these swaps to lower the glycemic index:
- Use olive oil instead of butter
- Replace half the sweet potato with pumpkin
- Add some chopped kale or spinach
These changes make the soup more diabetes-friendly without losing flavor. You’ll still get a tasty, comforting meal that’s better for your blood sugar.
Tips, Tricks & Storing
For the smoothest soup, use a stick blender right in the pot. It’s quicker and makes less mess than a regular blender. If you don’t have a stick blender, let the soup cool a bit before blending in batches.
To save time, chop veggies the night before. Store them in airtight containers in the fridge. This cuts down on prep work when you’re ready to cook.
Try swapping half the broth for coconut milk. It adds a rich, creamy flavor that pairs well with the sweet potato and spices.
Leftovers keep well in the fridge for 3-4 days. Store in airtight containers. Reheat on the stove over medium heat, stirring often. Add a splash of water if it’s too thick.
You can freeze this soup for up to 3 months. Let it cool completely, then pour into freezer-safe containers. Leave some space at the top for expansion. Thaw in the fridge overnight before reheating.
For a fun twist, try topping your soup with crispy bacon bits or toasted pumpkin seeds. They add a nice crunch and extra flavor.