Sweet potato cream

by | Feb 8, 2022 | Recipes, Soup

Do you like sweet potato? And do you like quick and easy dishes? Then this sweet potato cream is for you. You won’t need many ingredients. Get some sweet potatoes and coconut milk. soy sauce, cinnamon and vinegar already should be part of every household.

Preparation? Easy!

This cream doesn’t require you to be a fully fledged chef to cook it. Just peel your sweet potatoes, chop them into some chunks and steam or boil them soft. Grab a hand blender and mash them. Add the coconut milk, a tablespoon of each Soy sauce and balsamic vinegar, and a teaspoon of cinnamon powder. Now add as much warm water as you like until you reach the desired consistency. Add more of the ingredients as well as pepper and salt to your liking. Finally, decorate the soup with some fresh herbs like parsley, chives or cilantro, add some croutons or whatever you like the most.

Sweet potato for your vitamin A

Like carrots, sweet potatoes get their color from beta carotene. This is a secondary plant substance that your body can transform into vitamin A. Unlike with the vitamin directly, you cannot overshoot your vitamin A levels, as the synthesis is a controlled process.

Keep more nutrients by steaming the potatoes

If you have a steamer or a pot inlay, i recommend using it to steam the potatoes instead of boiling them directly in water. When you boil them, they are constantly in direct contact with the water and move around a lot. This helps the water wash out a lot of the nutrients the potato contains.

If you steam your food only steam touches it. That means way less nutrients can get washed out and your overall dish is healthier and carries more aroma. This not only applies to potatoes, but any food that you would boil and then take out of the water.

Can I freeze the sweet potato cream?

If you think of creating a batch and keeping it, then i have good news for you. Yes, you absolutely can freeze this soup.

Sweet potato soup

Sweet potato soup

Sweet potato cream made from only a hand full of ingredients. Get your hand blender going and enjoy this warming soup in only a few minutes.
3 from 1 vote
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Soup
Cuisine International
Servings 4
Calories 256 kcal

Equipment

  • Steamer optional
  • Hand Blender

Ingredients
 
 

  • 700 g sweet potato
  • 200 ml coconut milk
  • 1 tbsp Soy Sauce
  • 1 tbsp balsamic vinegar
  • 1 tsp cinnamon
  • water

Instructions
 

  • Peel and chop the potatoes. Get some steam going or boil the potatoes until soft.
  • Mash the potatoes with a hand blender. Add the coconut milk, cinnamon, soy sauce, vinegar as well as pepper and salt
  • Add water until you reach your desired consistency. Taste the soup again and add back what's been watered down if you find the taste too soft.
  • The rest is decoration. I recommend fresh herbs like parsley and chives.

Nutrients per serving

Nutrition Facts
Sweet potato soup
Amount per Serving
Calories
256
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
9
g
56
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
355
mg
15
%
Potassium
 
715
mg
20
%
Carbohydrates
 
38
g
13
%
Fiber
 
5
g
21
%
Sugar
 
8
g
9
%
Protein
 
4
g
8
%
Vitamin A
 
24828
IU
497
%
Vitamin C
 
5
mg
6
%
Calcium
 
66
mg
7
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Easy, Soup, Vegan, Whole-Foods
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