When you think of sweet potatoes, can you imagine the vegetable as a food that helps you lose weight? If your answer is no, it's a good idea to change your mind because it has a low number of calories( it's only 90 per 100g on average), it's one of the ingredients that can be part of the menu of those who need to lose a few pounds.
And it does not stop there: sweet potatoes also contribute to weight loss by being a high fiber food, a substance that provides a sense of satiety to the body and helps to control the appetite, preventing us to eat more than necessary.
A great way to include legume in food is by preparing recipes for sweet potato soup and substituting it for meals such as lunch or dinner. Let's meet some of them?
1. Sweet potato and lentil soup
Our first recipe also brings lentil as one of its ingredients, a food that has nutrients such as fiber, magnesium, iron and fiber and is also beneficial for heart health and to helplower cholesterol.
- 2 teaspoons of curry powder;
- 3 tablespoons olive oil;
- 2 grated onions;
- 1 apple peeled, pitted and chopped;
- 3 cloves garlic, crushed;
- 20 g chopped coriander stalk;
- One finger of chopped fresh ginger;
- 800 g sweet potato;
- 1.2 l vegetable stock;
- 100 g of red lentils;
- 300 ml milk;
- Juice of a lemon.
How to prepare:
Place the curry powder in a large skillet and leave over medium heat for two minutes. Add the olive oil, stirring the pan from time to time. Add the onions, the apple, the garlic cloves, the coriander and the ginger and cook for another five minutes, stirring occasionally.
Meanwhile, peel and grate the sweet potatoes and putin the pan with the other ingredients. Add broth, lentils and milk. Cook over low heat, with the pan capped for 20 minutes. Mix until the soup is tender. Add the lemon juice, check the seasoning and serve. If you wish, you can cover the soup with the coriander leftovers.
The recipe has 287 calories per serving and yields six dishes.
2. Sweet Potato Soup with Onion and Chili
This sweet potato soup recipe contains 233 calories per serving and also yields six dishes.
- 900 g of sweet potatoes cut in half;
- ¼ cup of water;
- 2 teaspoons olive oil;
- 1 cup sliced onion;
- ½ tablespoon ground cumin;
- ¼ teaspoon crushed bell pepper;
- 4 cups unsalted chicken broth;
- ¼ teaspoon salt;
- 6 slices cooked bacon;
- 28 g Parmesan cheese;
- 2 teaspoons parsley leaves( if desired).
How to prepare:
Cut the potatoes into equal pieces and put them in a microwave-safe container. Put the water in this container and bring the contents in the microwave for 15 minutes, or until the potatoes are tender. Let cool and peel off.
Put a frying pan over medium heat and add the oil to it. Then add the onion and sauté for a minute. Pour the cumin and the bell pepper, add two cups of the broth to the pan and let it boil.
Then beat half the sweet potatoes and a glass of broth in the blender. Put the frying pan mixture in a large bowl. After this, beat the remaining potatoes and broth in the blender.
Combine the contents of the frying pan with the potato and broth mixture and season with the salt. Cover with bacon and Parmesan cheese and parsley, if you prefer, and serve.
3. Sweet potato soup with tomato
With 235 calories per serving, this sweet potato soup recipe also brings the tomato, which is rich in antioxidants.
- 1 tablespoon extra virgin olive oil;
- 2 cloves garlic, minced;
- 1 medium onion, chopped;
- 3 tomatoes skinless and seeded chopped;
- 2 chopped zucchini;
- 1 medium sweet potato chopped;
- 2 cups chopped spinach;
- Chopped parsley to taste;
- 1 liter of water;
- Salt to taste.
How to prepare:
Heat the olive oil in a pan and sauté the garlic, onion and tomato. Put the zucchini, sweet potato and spinach in the pan. Cook for five minutes. Then add water, salt and cook for another five minutes or until the food is tender. Allow to cool and beat in the blender. Put the parsley on top of the soup and serve.
4. Mexican sweet potato soup
In our fourth recipe, we have a soup enhanced with the flavor of the pepper and accompanied by yogurt and coriander. Each serving contains 231 calories.
- 1 tablespoon vegetable oil;
- 1 sliced onion;
- 1 tablespoon chiplote paste( smoked jalapeno pepper);
- 1 vegetable bouillon cube;
- 750 g of sweet potatoes without skin and grated;
- Low-fat yogurt;
- 4 buns.
How to prepare:
Heat the vegetable oil in a frying pan and fry the onions until they are tender for four to five minutes. Add the smoked jalapeño paste and cook for another minute.
Dissolve the vegetable stock cube in a pan with 1.2l of boiling water. Next, place the broth and the sweet potatoes in a pan with the oil and the smoked jalapeno paste. Simmer for 10 minutes or until the potatoes are tender. Beat so the soup is well blended.
Then divide the contents into small bowls and serve with yogurt, coriander and buns.
It is worth noting that the original recipe calls for the crème fraîche , a product of French cuisine that is not easily found in Brazil. So we replaced it with yogurt.
5. Creamy Sweet Potato Soup
Our latest recipe is creamy sweet potato soup, which takes up to 30 minutes to get ready, yields six dishes and has 313 calories per serving.
- 3 cups vegetable broth tea;
- 3 sweet potatoes peeled and cut into slices;
- 1 cup fresh sour cream tea;
- 1 teaspoon salt;
- 2 tablespoons chopped parsley.
Bring the vegetable broth and sweet potatoes to a boil and cook for 20 minutes. After you turn off, add the cream and the salt. Then, beat the blender until a homogeneous substance is obtained. Return the soup to the pan and heat over low heat. Finally, top with the parsley. Serve and consume on the same day of preparation.