Thursday, January 27, 2011

Sweet Potato Soup

Delicious? Healthy?  Easy? SOLD. 

3 large sweet potatoes
2 stalks celery (from the center w/ leafy tops if possible)
1 small onion
1 apple
2 medium carrots
1" ginger root
orange, zest and juice
2 c poultry or vegetable stock
water to cover
grated nutmeg (to taste)
1/4 tsp red pepper + more to taste
1/4 tsp black pepper + more to taste
1 tsp sea salt (+/- to taste)

Peel potatoes, carrots, apple and ginger. Cut potatoes, carrots, celery, and onion into 1-2" chunks and place in pot. Cut apples and ginger into 1/2" chunks and add. Zest orange into pot, and add its juice. Discard pulp and peels. Add stock and water to cover veggies 1" over their tops.

CROCKPOT:
Cook 8-10 hours on low heat until vegetables are tender.

PRESSURE COOKER:
Seal lid and cook on high until regulator value gently rocks PLUS 6 minutes. If valve is rocking too hard, reduce heat. Let pressure decrease on its own before opening pot (15-20 minutes).

STOVETOP:
Heat to boiling and reduce to medium heat. Cook uncovered 30-40 minutes until vegetables are tender.

Once soup has cooked, puree until smooth with an immersion blender, or cool slightly and puree in a stand up blender carefully, opening the lid often to let steam escape. You may also want to hold a towel over the lid to keep it from flying off.

Add seasonings to pureed soup and adjust to  taste.
Optional: Add 1 cup half and half or light cream for a smoother texture or swirl 1 TBSP cream in each bowl.

STATS (per 2 c bowl, 1/6 of pot without added cream):
113 calories, 23g carbs, 1 g fat, 4g protein, 9 g sugar

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