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Roasted Sweet Potato and Quinoa Soup

 
One serving costs about $1.77

$1.77 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter soup
spoonacular Score:42%

Spoonacular Score: 42%

 

Roasted Sweet Potato and Quinoa Soup takes approximately roughly 45 minutes from beginning to end. This recipe makes 4 servings with 348 calories, 8g of protein, and 17g of fat each. For $1.77 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. 1 person were glad they tried this recipe. It works well as a soup. If you have parmesan, onion, parsley, and a few other ingredients on hand, you can make it. Autumn will be even more special with this recipe. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 42%, which is solid. Roasted Sweet Potato Soup with Quinoa, Roasted Sweet Potato Quinoa Bowls, and Roasted Sweet Potato Black Bean Quinoa Salad are very similar to this recipe.

Ingredients

Servings:
1 large
1 large sweet potato
sweet potato
0.5 large
0.5 large diced sweet onion
diced sweet onion
2
2  diced carrots
diced carrots
1 large clove
1 large clove garlic
garlic
3 Tbsps
3 Tbsps olive oil
olive oil
some
some sea-salt
sea-salt
30.44 fl. oz
30.44 fl. oz vegetable stock
vegetable stock
1 cup
1 cup cooked quinoa
cooked quinoa
0.5 cups
0.5 cups panko bread crumbs
panko bread crumbs
1 Tbsp
1 Tbsp butter
butter
0.33 cups
0.33 cups parmesan
parmesan
some
some parsley
parsley
1 large sweet potato
1 large
sweet potato
0.5 large diced sweet onion
0.5 large
diced sweet onion
2  diced carrots
2
diced carrots
1 large clove garlic
1 large clove
garlic
3 Tbsps olive oil
3 Tbsps
olive oil
some sea-salt
some
sea-salt
30.44 fl. oz vegetable stock
30.44 fl. oz
vegetable stock
1 cup cooked quinoa
1 cup
cooked quinoa
0.5 cups panko bread crumbs
0.5 cups
panko bread crumbs
1 Tbsp butter
1 Tbsp
butter
0.33 cups parmesan
0.33 cups
parmesan
some parsley
some
parsley

Equipment

baking sheet
baking sheet
immersion blender
immersion blender
blender
blender
bowl
bowl
oven
oven
frying pan
frying pan
pot
pot
baking sheet
baking sheet
immersion blender
immersion blender
blender
blender
bowl
bowl
oven
oven
frying pan
frying pan
pot
pot


Instructions

Preheat oven to 400F. Peel and large dice sweet potato. Place sweet potato on a rimmed baking sheet and drizzle with 2 Tbsp. olive oil and sea salt. Roast in the oven for 20 min. In a large pot saute onion and carrot until tender. Add potato to the onion mixture and add the chicken stock. Simmer for 20-30 min. until all vegetables are completely tender. With a hand blender or standup blender mix until pureed. Adjust seasoning. Add quinoa and reheat. For the panko topping, melt the butter in a small fry pan and add the panko and cook until lightly browned. Add the parmesan and stir to combine. Top each bowl of soup with the panko crumbs and garnish with the parsley.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.77
Ingredient
1 large sweet potato
½ larges diced sweet onion
2 diced carrots
1 large clove garlic
3 Tbsps olive oil
900 milliliters vegetable stock
1 cup cooked quinoa
½ cups panko bread crumbs
1 Tbsp butter
⅓ cups parmesan
some parsley
Price
$1.13
$0.47
$0.21
$0.07
$0.50
$2.89
$0.53
$0.29
$0.12
$0.70
$0.16
$7.08

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
347 Calories
8g Protein
16g Total Fat
41g Carbs
10% Health Score
Limit These
Calories
347
17%

Fat
16g
26%

  Saturated Fat
4g
30%

Carbohydrates
41g
14%

  Sugar
9g
11%

Cholesterol
13mg
4%

Sodium
1237mg
54%

Get Enough Of These
Protein
8g
16%

Vitamin A
17874IU
357%

Manganese
0.67mg
34%

Vitamin K
29µg
28%

Fiber
5g
22%

Phosphorus
204mg
20%

Vitamin B6
0.36mg
18%

Calcium
167mg
17%

Magnesium
65mg
16%

Vitamin E
2mg
16%

Potassium
544mg
16%

Vitamin B1
0.23mg
15%

Copper
0.28mg
14%

Folate
54µg
14%

Vitamin B2
0.19mg
11%

Iron
1mg
11%

Vitamin C
7mg
9%

Vitamin B5
0.9mg
9%

Selenium
5µg
9%

Zinc
1mg
8%

Vitamin B3
1mg
8%

Vitamin B12
0.13µg
2%

covered percent of daily need

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