In February, I hosted a Warming Winter Soups “Cookshop” where a group of lovely ladies and I came together and prepared 3 delicious soups. Although all unique in their flavours and textures, the one I enjoyed the most was Roasted Sweet Potato Soup. Not only was it delicious, it took very little time to prepare, which considering most people’s schedules these days, it is certainly something to consider. It is also a fast an easy way to get something nutritious inside of us and leftovers make for an easy lunch the following day!
Here are some of the health benefits of sweet potatoes,
- nutrient dense root vegetable offering a variety of vitamins, minerals and phytonutrients.
- sweet potatoes are most know for being an excellent source of vitamin A, which comes in the form of beta-carotene. In the body, beta carotene is converted to vitamin A, which is essential for many functions involving eye health, immune function, growth and development and cellular differentiation, 1 cup of baked sweet potatoes provides over 200% of your daily vitamin A needs.
- as an added tip, include a source of fat such as cold-pressed olive oil or coconut oil to increase absorption of beta carotene.
- sweet potatoes are also an excellent source of vitamin C, about ½ of your daily needs in 1 cup. Vitamin C acts as an antioxidant in the body, helps support our immune system and helps in the formation of collagen and absorption of iron.
- they are a source of B vitamins including B1, B2 and B3 and 30% of your daily vitamin B6 needs.
- sweet potatoes are also an excellent source of potassium, supplying about 1/3 of your daily needs. Potassium helps control blood pressure and especially important for anyone with elevated blood pressure. They also provide fibre, copper, iron and manganese.
Roasted Sweet Potato Soup
- 2 pounds sweet potatoes, peeled, cut into 1 1/2-inch cubes
- 2 large carrots, peeled and diced
- 4 large shallots, peeled and cut in half lengthwise
- 2 tbsp olive oil
- 1/2 teaspoon kosher salt
- 1 sprig fresh thyme
- 1/4 teaspoon of cumin seeds (or ground cumin)
- 5-6 cups stock
- Salt and pepper to taste
- 2 tbsp of coconut milk (optional)
Pre-heat oven to 450°F. Place sweet potato cubes, carrots and shallots in a large bowl. Drizzle with oil. Sprinkle with salt, thyme, and cumin. Toss so all pieces are well coated with olive oil and seasonings.
Spread the sweet potato mixture out on a foil or silicone lined baking sheet. Roast for 25 minutes or until cooked through and nicely caramelized and browned around the edges. Remove from oven.
Heat a stock pot, add another tablespoon of oil and transfer potatoes to the pot and toss. Add broth and allow to heat through. Transfer to a blender and purée until smooth. NOTE, when blending hot liquids, fill the blender bowl no more than a third full, and start with short pulses. So, depending on the size of your blender you may need to work in batches. (Or use an immersion blender).
Taste for seasoning, add more salt and pepper if desired. Add in 2 tablespoons of coconut milk if using and serve.
Linda @ The Wholesome Kitchen