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Southwestern Sweet Potato Soup

Makes 6 cups (1.5 L)

Here’s a tasty and nutritious soup that capitalizes on the popularity of Southwestern cuisine.

Ingredients

1 tbsp olive oil 15 mL
1/2 cup chopped onion 125 mL
2 cups diced peeled sweet potatoes 500 mL
1 cup diced peeled baking potatoes 250 mL
4 cups chicken stock or vegetable stock or water 1 L
1 cup fresh or frozen corn kernels 250 mL
1  red bell pepper, roasted (see tip), peeled, seeded and diced 1 
1  jalapeño pepper, seeded and chopped 1 
  Salt and black pepper  
1/4 cup chopped fresh cilantro or green onions or parsley 50 mL

Instructions

Step 1
In a large saucepan, heat oil over medium heat. Add onion and cook for 3 to 4 minutes or until softened but not browned. Add sweet potatoes and baking potatoes; cook for 2 to 3 minutes.

Step 2
Add stock; bring to a boil. Reduce heat and simmer, uncovered, for 12 to 15 minutes or until potatoes are tender

Step 3
In a blender or food processor, purée potato mixture in batches; return to pan. Add corn, red pepper and jalapeño pepper; cook for 3 to 4 minutes. Season with salt and pepper to taste. Serve soup garnished with cilantro.

Tips

Make your own roasted red peppers or substitute 1⁄2 cup (125 mL) bottled roasted red peppers.
To Roast Peppers
Heat barbecue or broiler; place peppers on grill or broiling pan and cook until skins turn black. Keep turning peppers until skins are blistered and black. Place roasted peppers in large pot with lid. Steam will make them sweat and skin will be easier to peel off.
Let peppers cool. Remove stems, seeds and skin. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 cup
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 118
4%
Fat / Lipides 2.7 g
Saturated / saturés 0.4 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
26%
Sodium / Sodium 635 mg
7%
Carbohydrates / Glucides 21.1 g
10%
Fiber / Fibres 2.6 g
Sugars / Sucres 5.6 g
Protein Protéines 3.5 g
77%
Vitamin A / Vitamine A
72%
Vitamin C / Vitamine C
2%
Calcium / Calcium
5%
Iron / Fer
DIETITIAN’S MESSAGE
Eating dark orange and red vegetables, such as sweet potatoes and red peppers, helps to increase your intake of vitamins A and C and antioxidants. Serve this colorful and tasty soup with whole-wheat pita bread and hummus.
Contributor
Claudette Turnbull, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

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