Saturday, October 15, 2011

Sweet Potato and Carrot Soup

Tom pulled more carrots from the garden, so I made this quick pureed carrot soup.  I have no recollection of where I obtained this recipe, as it is one that I have been making for several years.  The original recipe used cilantro for seasoning, but I substituted garam masala, an Indian spice, and liked it much better. This soup combines carrots with sweet potatoes, resulting in a megadose of potassium (295 mg per cup serving) and Vitamin A (316% of the recommended daily minimum).    Carrots are also an excellent source of the antioxidant beta-carotene.  Additionally,  the vitamins, minerals, and enzymes in carrots support liver, digestive, and kidney function, according to nutritionist Rebecca Katz, in her excellent cookbook, One Bite at a Time.  I'll make a separate post about this outstanding cookbook another time.   Until then, enjoy this soup simply for its superb taste and ease of preparation.

I garnished the soup with a sprinkle of finely ground hazelnuts

2 lbs sweet potatoes, peeled and cut into 1" cubes (about 3 cups)
2 lbs. carrots, scrubbed and cut into 1" chunks (about 3 cups)
1 large onion, chopped
2 cloves garlic, peeled and minced
4 cups Pacific Organic Low-Sodium Vegetable Broth
1 1/2 teaspoons lemon zest
1 1/2 Tablespoon lemon juice
2/3 cup water
1 small piece of fresh ginger, peeled and finely chopped (about 3 tsp)
1/2 to 1 teaspoon garam masala seasoning

Simmer sweet potatoes, carrots, onion, garlic and lemon zest in broth till tender (about 15 - 20 minutes).  Remove from heat.  Add lemon juice, water, ginger and garam masala and cook another 5 minutes.  Puree in a blender or with an immersion stick.  Season with salt and pepper if desired. 


Simmering Soup
Servings per recipe: 8                                           
Serving Size: 1 cup
Calories: 89
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 75 mg
Total Carbs: 20 g
Dietary Fiber: 3 g
Protein: 3 g

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