Wednesday, April 20, 2011

Mmm Good!

I love home made soup.  This recipe is actually more of a method than a recipe because it can be used with a variety of squashes... butternut, zucchini, kabocha, ambercup, kurri, pumpkin... and also sweet potatoes, which I am using today. 

And you can vary the spices, depending on the vegetables you use.  Cumin and curry (if you like it) are great with the orange veggies, I think.  Zucchini calls for thyme and rosemary, and perhaps, basil.  Whatever you like works best!

I always use lots of garlic and onions.

Here is how I put it together today.

Low Fat Sweet Potato and Carrot Soup
Makes 6 servings, about 1-1/4 cups each

  • 1 tsp coconut oil
  • 1 cup onion, coarsely chopped
  • 4 cloves garlic, peeled and minced
  • 2 tsp ground cumin
  • 2 Tbs curry powder
  • 1 lb carrots, cut up into 1-inch chunks
  • 1 lb sweet potatoes, peeled and cut into 1-inch pieces
  • 3 1/2 cups vegetable broth
  • Salt and peppe to taste

  1. Heat oil in a large saucepan and sauté onion and garlic until softened.
  2. Stir in cumin and curry powder and cook for 1 minute.
  3. Add carrots, sweet potatoes and vegetable broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.
  4. Remove from heat and when cooled, blend until smooth with immersion blender.
  5. Reheat,  to serve, sprinkle with salt and pepper.
  6. Garnish with fat free sour cream or plain yogurt if you like.

Per 1-1/4 cup serving.
Weight Watchers P+ = 3. Not including garnish.
Calories 118 ; Protein2g; Carbohydrate 25g; Fat 1g; Fibre 6g


  • You can use low fat chicken broth or water and a bouillon cube, instead of vegetable broth, if you like.  The chicken-tomato cubes make a lovely broth.
  • If you don't have an immersion blender,  just cool the soup, and put a couple of cups at a time, into your counter-top blender container, and puree.
  • This soup is very thick - if you prefer thinner, use more broth.

Vegetables in the pot, before adding broth.

Garnished and ready to eat.

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