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Sweet Potato and tomato soup

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 400 g sweet potato washed and sliced into 2 cm cubes
  • 2 tablespoon oil
  • 2 onions finely chopped
  • 80 g carrots cut into 1 cm cubes
  • 1 tablespoon minced garlic
  • 1 tablespoon grated fresh ginger
  • 1 chilli pepper deseeded and finely chopped
  • 1/2 teaspoon cumin powder
  • 0.5 l water
  • 300 ml coconut milk
  • 2 Knorr vegetable stock pot
  • 200 g tomatoes cut into 1 cm cubes
  • 4 slices of sourdough bread

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

674kcal

Energy (kJ)

2808kJ

Protein (g)

17.4g

Carbohydrate incl. fibre (g)

72.8g

Carbohydrate excl. fibre (g)

64.1g

Sugar (g)

15.5g

Fibre (g)

8.7g

Fat (g)

37.2g

Saturated fat (g)

20.9g

Unsaturated fat (g)

7.2g

Monounsaturated fat (g)

2.2g

Polyunsaturated fat (g)

5.0g

Trans fat (g)

0.0g

Cholesterol (mg)

10mg

Sodium (mg)

1198mg

Salt (g)

2.99g

Vitamin A (IU)

24239IU

Vitamin C (mg)

26.4mg

Calcium (mg)

108mg

Iron (mg)

5.45mg

Potassium (mg)

995mg

Total

2694kcal

11232kJ

69.8g

291.1g

256.4g

61.8g

34.7g

148.8g

83.7g

28.9g

8.8g

20.1g

0.0g

42mg

4790mg

11.95g

96956IU

105.6mg

434mg

21.78mg

3980mg


  • 1 Pre-heat the oven to 200 degrees.
  • 2 Mix the sweet potato and the oil in an oven tray and roast in the oven for 20-30 minutes until soft and golden brown.
  • 3 Meanwhile put a casserole dish on the stove and add some oil, fry the onion and carrot cubes for 2 minutes.
  • 4 Add the minced garlic, ginger, chilli and cumin and heat for about 1 minute to release the flavours.
  • 5 Add the sweet potato and the tomatoes to the pan and deglaze with water and coconut milk.
  • 6 Stir in the Knorr Vegetable stock pots and bring to the boil.
  • 7 Let simmer for 10 minutes.
  • 8 If you like a smooth soup, blend the soup with a hand blender or keep some garnish to one side, blend the rest and put the remaining garnish into the soup bowls before serving the soup.
  • 9 Finish the soup with the garnish on top and the lime wedges on the side