Sweet Potato Soup with Toasted Pecans

Sweet Potato Soup with Toasted Pecans

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From: Diabetic Living Magazine

Thick and creamy, yet low in calories, this soup makes a great side dish for beef, pork, or chicken.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons canola oil
  • ¾ cup thinly sliced carrots
  • ½ cup finely chopped leek
  • ⅓ cup chopped orange or yellow sweet pepper
  • ⅓ cup finely chopped onion
  • 1 clove garlic, minced
  • 2 (14 ounce) cans reduced-sodium chicken broth
  • 1 pound sweet potatoes - peeled, halved lengthwise, thinly sliced crosswise
  • 1 (4 ounce) potato - peeled, halved lengthwise, thinly sliced crosswise
  • ⅓ cup dry white wine or reduced-sodium chicken broth
  • ⅛ teaspoon ground black pepper
  • 1 bay leaf
  • ¼ cup chopped pecans, toasted

Preparation

  • Prep

  • Ready In

  1. In a large saucepan, heat oil over medium-high heat. Add carrots, leek, sweet pepper, onion, and garlic; cook about 5 minutes or just until vegetables are tender, stirring occasionally.
  2. Add broth, sweet potatoes, potato, wine, black pepper, and bay leaf. Bring to boiling; reduce heat. Cover and simmer for 15 to 20 minutes or until the potatoes are tender. Discard the bay leaf. Remove from heat and cool soup slightly.
  3. Transfer half of the soup to a blender or food processor. Cover and blend or process until smooth. Repeat with remaining soup. Return all soup to saucepan. Heat through. Sprinkle individual servings with toasted pecans.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 142 calories; 5 g fat(0 g sat); 3 g fiber; 20 g carbohydrates; 4 g protein; 23 mcg folate; 0 mg cholesterol; 5 g sugars; 9,671 IU vitamin A; 35 mg vitamin C; 36 mg calcium; 1 mg iron; 358 mg sodium; 382 mg potassium
  • Nutrition Bonus: Vitamin A (193% daily value), Vitamin C (58% dv)
  • Carbohydrate Servings:
  • Exchanges: ½ vegetables, 1 starch, 1 fat

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