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Easy kumera soup
- Ready In: 45 minutes
- Prep Time: 5 minutes
- Cooking Time: 40 minutes
- Serves: 6 (makes 3 litres)
Here's a dead-easy soup idea from the people at Salt Matters who eat a healthy diet without any added salt or salted foods. You first prepare the sweet potato and then add a can of reduced-salt tomato soup to thicken and add flavour.
Ingredients
- 1 kg kumera (orange sweet potato)
- 1 onion
- 2 cloves garlic, crushed
- 2 tablespoons olive oil
- 4 cups water
- 425g can reduced-salt tomato soup
- TO SERVE:
- Thick slice of rye or grainy bread (salt-free if this is your diet)
- Chopped fresh parsley or coriander (cilantro)
Nutrition per serve
Including 1 slice of rye bread: 870 kilojoules ( 205 Calories), 7g fat (including 1g saturated fat), 30g carbohydrate (including 13g sugars), 5g fibre and 70mg sodium. Read our nutrition rating system.
Directions
1. Peel kumara and chop into pieces.
2. In a large heavy based saucepan, saute the onion and garlic in oil. Add kumera and half the water.
3. Simmer gently until cooked. Puree with a blender or food processor and return to pan.
4. Add the soup to the puree along with the remaining water. Bring to the boil and then simmer until ready. Serve topped with parsley with a chunk of rye or grainy bread.
Variations
Mash with a potato masher for a coarser texture.
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Catherine Saxelby
Hi. I’m an accredited nutritionist, blogger and award-winning author. I can help you make sense of all those crazy fad diets and weird super foods.
My aim is to help busy women eat nutrient-dense foods so they maintain a healthy weight while having heaps of energy :) And stay productive.
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