Creamy Sweet Potato and Broccoli Soup
Creamy Sweet Potato and Broccoli Soup Recipe
This creamy sweet potato and broccoli soup is perfect for easing menopause symptoms. It is rich in vitamins, minerals, and antioxidants that help support overall health and alleviate menopause discomforts. The soup features sweet potatoes, known for their high fiber and beta-carotene content, and broccoli, which is loaded with vitamins C and K.
Equipment
- 1 pot large
- 1 Blender
- 1 Cutting board
- 1 Knife
- 1 peeler
- measuring cups
- spoons
Ingredients
- 1 pc sweet potato medium, peeled and diced
- 1 pc large head of broccoli cut into florets
- 1 pc medium onion chopped
- 2 cloves garlic minced
- 4 cups vegetable broth
- 1 cup coconut milk or any cream/milk of choice
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon ground nutmeg
- Fresh parsley chopped (for garnish)
Instructions
- Prepare the Vegetables: Peel and dice the sweet potatoes. Cut the broccoli into florets. Chop the onion and mince the garlic.
- Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
- Cook the Vegetables: Add the diced sweet potatoes and broccoli florets to the pot. Stir to combine with the onion and garlic.
- Add Broth and Simmer: Pour in the vegetable broth, ensuring the vegetables are covered. Bring to a boil, then reduce the heat and let it simmer until the sweet potatoes and broccoli are tender, about 20 minutes.
- Blend the Soup: Using a blender or immersion blender, puree the soup until smooth and creamy. If using a blender, work in batches to avoid overfilling.
- Add Creaminess: Return the pureed soup to the pot. Stir in the coconut milk (or cream/milk of choice), salt, pepper, and ground nutmeg. Simmer for an additional 5 minutes to heat through.
- Adjust Seasoning: Taste the soup and adjust the seasoning if needed.
- Serve: Ladle the soup into bowls. Garnish with fresh chopped parsley.
Notes
Nutritional Facts (per serving):
- Calories: 210
- Protein: 4g
- Carbohydrates: 32g
- Dietary Fiber: 6g
- Sugars: 7g
- Fat: 9g
- Saturated Fat: 5g
- Cholesterol: 0mg
- Sodium: 620mg
- Vitamin A: 400% DV
- Vitamin C: 110% DV
- Calcium: 10% DV
- Iron: 10% DV
Nutritional Benefits:
- Rich in Vitamins: Sweet potatoes are an excellent source of vitamin A, important for vision and immune function. Broccoli provides high levels of vitamin C, crucial for skin health and immunity.
- High in Fiber: This soup provides a good amount of dietary fiber, which aids in digestion and can help maintain a healthy weight.
- Healthy Fats: The use of olive oil and coconut milk introduces healthy fats that are beneficial for heart health.
Shopping List:
- Sweet Potatoes: 2 medium (approximately 1 lb total)
- Broccoli: 1 large head
- Onion: 1 medium
- Garlic: 2 cloves
- Vegetable Broth: 4 cups (32 oz)
- Coconut Milk: 1 cup (8 oz)
- Olive Oil: 2 tablespoons
- Salt: 1 teaspoon
- Black Pepper: 1/2 teaspoon
- Ground Nutmeg: 1/4 teaspoon
- Fresh Parsley: 1 small bunch (for garnish)
Tips:
- Consistency Adjustment: If the soup is too thick for your preference, add more vegetable broth or water until the desired consistency is reached.
- Enhancing Flavor: For a richer flavor, you can roast the sweet potatoes and broccoli before adding them to the soup.
- Using a Blender: When blending hot liquids, be sure to allow steam to escape to avoid pressure build-up that can cause spills or burns.
Storage:
- Refrigeration: Store the soup in an airtight container in the refrigerator for up to 5 days.
- Freezing: The soup can be frozen for up to 3 months. Let it cool completely before transferring to freezer-safe containers or bags. Thaw in the refrigerator overnight before reheating.
Customization:
- Add Protein: For a protein boost, consider adding cooked chicken, tofu, or beans.
- Spice It Up: Add a pinch of cayenne pepper or red pepper flakes for a bit of heat.
- Dairy Option: If you prefer, you can substitute the coconut milk with dairy milk or cream.
