Sweet Potato Soup

It's one thing to know that vegetables are healthy, but it's another to actually consume them. The key to follow-through is making vegetables taste important.  Traditionally, proteins receive the majority of attention at a meal, but I encourage switching the spotlight to vegetables.  

This soup spotlights sweet potatoes, natural crowd pleasers with their beautiful orange color and nutty-sweetness. I usually roast mine whole, but created this soup for a change of pace.  It's simple with little prep, though not boring by any means.  Bonus: it freezes well for homemade fast-food, allowing for a nutritious option when there is limited time for cooking.

Nutrition Highlight: Sweet Potatoes

Antioxidants — compounds that play a role in helping prevent chronic illness. A plant's color is the clue: orange indicates richness in beta-carotene.

Skin — Beta-carotene converts to vitamin A, an essential nutrient in the body.  One role of vitamin A is to maintain skin integrity. UV rays can cause damage to our skin, such as wrinkling, by interfering with normal collagen activity. But vitamin A jumps in and interferes with the potentially damaging UV signals. 

— RDA for vitamin A — 

19-50 years old

 3,000 IU retinol (M)

2,333 IU retinol (F)

— RDA in food terms — 

1 c, cubed, raw, sweet potato has 18,869 IU or 377% of the RDA (USDA values)

This soup uses about 6 cups of raw sweet potato, which means that even a small 1/2 c serving will provide more than your RDA of vitamin A. 

Sweet Potato Soup

Printable Recipe

2 lbs sweet potatoes (2 med-large), don't peel

1/2 large onion (6-7 oz), chopped in large segments

1 stalk of celery, optional

6 c water (divided)

3/4 tsp pumpkin pie spice*

1/2 tsp salt

1 small bay leaf

2 T apple cider vinegar -essential for balancing sweetness

Topping suggestions: goat cheese crumbles, baby spinach

Note: If you have a large saucepan that can hold 2 sweet potatoes and 1/2 an onion, use that. Otherwise, follow my directions.
Note 2: Consider your viscosity preference when choosing water amounts. If you like thicker soups, I'd recommend 4 c of water (texture seen in above photo).

Bring 3 c of water in a medium saucepan to a boil. While water is coming to a boil, wash each sweet potato and refrain from peeling—the ultimate texture of the soup will not be compromised. Cut each potato into ~1" circles and place in saucepan. Add bay leaf, cover with lid, reduce heat to medium, and let simmer 20 minutes, until fork tender. Using a fork, transfer sweet potato pieces into a blender and add 3 c of water; purée.  Pour the sweet potato purée into a bowl large enough to combine this puree with the onion puree. 

Next, bring water back to a boil and add the chopped onion (and celery if using), then let simmer 5-7 min; remove bay leaf when time is up. Transfer onion (and celery) with water to the blender and purée. Pour into the large bowl with the sweet potato. Add apple cider vinegar, salt, and pumpkin pie spice. Pour what will fit back into the blender, and purée a second time to combine the two mixtures. Pour back into the large bowl and repeat this process 1 more time to ensure sufficient mixing and smoothness.  Serve and garnish with freshly ground black pepper. 

Lunch idea: enjoy with apple slices, almonds, and a piece of toast. 

*If you want to make your own spice blend.
Pumpkin Pie Spice Recipe

Printable Recipe

1 T ground cinnamon

2 tsp ground ginger

1/2 tsp ground cloves

1/2 tsp ground allspice

1/2 tsp ground nutmeg

1/4 tsp cardamom (can sub. mace)

Combine in a bowl. Transfer to a spice jar. If you normally add cinnamon to your fruit, oatmeal, or yogurt, try using PPS instead.