Sweet Potato & Apple Soup

11.7.17 / Comment

Warm & Cozy

There are so many reasons to love sweet potatoes. We love sweet potatoes because of their taste and versatility! Fried, mashed, roasted – they taste great any which way. We decided to puree the sweet potato in this recipe and enjoy them in a soup! This recipe is perfect for chilly nights, a great option for school or work lunches, it’s sure to satisfy everyone. Adding apples to this soups makes for a perfect flavor combination, too. Pair this soup with crusty whole grain bread or crackers for a delicious and delectable dinner!

Nutrient Booster: Sweet Potatoes

Though they are sweet, these potatoes offer amazing health benefits. Sweet potatoes are an excellent source of vitamin C. Vitamin C is essential for proper immune function, wound healing and absorbing iron. Sweet potatoes are also a good source of the mineral manganese, which is responsible for stabilizing your blood sugar. Sweet potatoes are also an excellent source of complex carbohydrates or energy, that is released at a steady pace [1]. For more information on the many benefits of sweet potatoes and recipes visit the North Carolina Sweet Potato Industry website.

Meal Prep

If desired, this recipe can be made in the slow cooker. Start by sauteeing the onion, garlic and celery in oil. Then add the sweet potato, apples, broth, water, cinnamon, honey, ginger, and chipotle, if desired, to the slow cooker. Transfer cooked onion mixture to slow cooker, and mix to combine. Cover and turn on low for about 7 hours, or high for 3 hours. Puree the soup using a hand blender. If you don’t have a hand blender puree in a blender working in batches until smooth. Prepare a double batch label and freeze up to 3 months. Make sure all of the air is removed upon freezing. Can be refrigerated for up to 1 week.

Sweet Potato & Apple Soup

Prep Time 15 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 20 minutes
Servings 7 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 cup onion, chopped
  • 1 clove garlic, minced
  • 1 stalk celery, chopped
  • 4 cups sweet potato, peeled and cubed
  • 2 large apples, granny smith, Mcintosh, gala, skinned and chopped
  • 1 quart low sodium vegetable broth
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon honey
  • 1/2 teaspoon ginger
  • 1/8-1/4 teaspoon chipotle pepper, optional

Instructions

  1. In a medium soup pot, heat the oil, and add the onion, garlic, and celery. Sauté over low heat, stirring until softened, about 5 minutes. Add the potato and cook for 5 minutes. Add the apple and cook for another 5 minutes. Add the vegetable stock. (Additional water can be added if you prefer a thinner soup). Stir in the cinnamon, honey, ginger and chipotle, if desired. Cover partially and simmer over low heat until the fruit and vegetables are very tender about 45 minutes. 

  2. Puree the soup using a hand blender. If you don’t have a hand blender puree in a blender working in batches until smooth. Serve warm.

Recipe Notes

*If you would like a thinner soup you can add a little water to create your desired consistency.  

Nutrient Analysis: 
Serving size: 8 ounces Calories: 140 calories, Fat: 2 grams, Saturated fat: 0.5 grams, Carbohydrates: 28 grams, Sugar: 12 grams, Sodium: 90 milligrams, Fiber: 5 grams, Protein: 2 grams, Cholesterol: o milligrams

[1] Benefits of Sweet Potatoes. North Carolina Sweet Potato Industry. 
http://www.ncsweetpotatoes.com/usda-sweet-potato-nutritional-analysis/benefits-of-sweet-potato/

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