3 Reasons why its heart healthy:
- Sweet potatoes are a great source of fibre (especially if you keep the skin on!), fibre helps keep our cholesterol levels healthy
- Using herbs & spices like garlic, coriander & cumin adds delicious flavour without adding additional salt
- Walnuts contain heart-healthy unsaturated fats called omega 3 fatty acids
Sweet Potato and Cumin Soup
A simple, rich and satisfying soup that is ideal for a cold winter’s day.
Servings
8
servingsPrep time
15
minutesTotal time
1
hour5
minutesIngredients
2 tsp rapeseed oil
2 x onions, chopped
2 x cloves garlic, crushed or finely chopped
2 tsp ground cumin
2 x medium/large sweet potatoes, chopped into 2cm cubes
2 x large carrots, peeled and chopped
1 litre low-salt vegetable stock
handful of coriander leaves, chopped
Ground black pepper
- Garnish
4 tbsp chopped walnuts
2 tbsp cumin seeds
cumin seeds
2 tbsp fat-free plain yoghurt
Directions
- Heat the oil in a large saucepan and add the onion, heat gently until soft and translucent.
- Add the garlic and ground cumin and cook gently for 1 minute until fragrant.
- Stir in the sweet potato and carrot and cook gently for 2 mins.
- Add stock, bring to the boil and simmer for 20 minutes, until the sweet potatoes and carrots are tender.
- Stir in the coriander leaves and ground black pepper.
- Process the soup in a food processor or blender until smooth.
- Heat a heavy-based pan or frying pan and add the walnuts. Heat until lightly browned. Remove from the pan.
- Using the same pan, turn up the heat and add the cumin seeds. Toast the seeds for about 1 minute, then remove from the pan.
- Put the soup in serving bowls and garnish with the toasted walnuts, toasted cumin seeds, plain yoghurt and sprigs of coriander.
Notes
- This can be adapted to be vegan and dairy free if no yoghurt is used
