![Sweet Potato Carrot and Apple Sippable Soup](https://cdn.statically.io/img/www.eatingwell.com/thmb/40L_hOIaYOYqOU8PpCYsYpCYreM=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/sweet-potato-carrot-and-apple-sippable-soup-594735dcd8594fae81b670b59cf15194.jpg)
Ingredients
-
2 tablespoons extra-virgin olive oil
-
1 cup chopped onion
-
1 cup chopped carrot
-
1 teaspoon ground cumin
-
¾ teaspoon salt
-
¼ teaspoon cayenne pepper
-
4 cups low-sodium vegetable broth
-
1 large sweet potato, peeled and cut into 1-inch pieces
-
1 medium Honeycrisp apple, unpeeled, chopped
-
1 tablespoon cider vinegar
-
Pepitas or sunflower seeds for garnish
-
Chopped fresh parsley or cilantro for garnish
Directions
-
Heat oil in a large saucepan over medium heat. Add onion and carrot; cook, stirring, until starting to soften, about 2 minutes. Add cumin, salt and cayenne; cook, stirring, until fragrant, about 1 minute. Add broth, sweet potato and apple; bring to a boil. Reduce heat to maintain a simmer and cook, stirring once or twice, until the sweet potato and apple are very tender. Remove from heat.
-
Using an immersion blender, puree the mixture until very smooth. (Alternatively, use a blender and puree the mixture in batches. Use caution when blending hot liquids.) Ladle into 6 bowls or jars. Garnish with pepitas (or sunflower seeds) and parsley (or cilantro), if desired.
To make ahead:
Cover and refrigerate soup (ungarnished) for up to 4 days. To reheat, microwave on High until heated through, stirring once, about 2½ minutes. Garnish as desired.
Nutrition Facts (per serving)
154 | Calories |
5g | Fat |
26g | Carbs |
2g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 cup | |
Calories 154 | |
% Daily Value * | |
Total Carbohydrate 26g | 9% |
Dietary Fiber 5g | 18% |
Total Sugars 9g | |
Protein 2g | 4% |
Total Fat 5g | 6% |
Saturated Fat 1g | 5% |
Vitamin A 15172IU | 303% |
Sodium 436mg | 19% |
Potassium 398mg | 8% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.