Sweet Potato, Carrot & Apple Sippable Soup

4.0

(2)

2 Reviews

Pack this fiber-rich soup in microwaveable mason jars for an easy lunch at the office. A dash of cayenne pepper adds subtle heat to this creamy soup.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Sweet Potato Carrot and Apple Sippable Soup — Photo: Marty Baldwin

Active Time:

20 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free

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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.

Originally appeared: EatingWell.com, December 2021

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.

Sweet Potato, Carrot & Apple Sippable Soup

Ingredients

Directions

To make ahead:

Nutrition Facts (per serving)

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