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Sweet Potato, Squash and Apple Soup

 
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $1.13

$1.13 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

12 fall,winter,vegetarian,gluten-free,dairy-free,paleo,primal,gluten free,dairy free,paleolithic,lacto ovo vegetarian,primal side dish
spoonacular Score:60%

Spoonacular Score: 60%

 

Sweet Potato, Squash and Apple Soup might be just the soup you are searching for. For $1.05 per serving, this recipe covers 11% of your daily requirements of vitamins and minerals. Watching your figure? This caveman, gluten free, dairy free, and primal recipe has 238 calories, 2g of protein, and 14g of fat per serving. This recipe from Foodista has 1 fans. If you have olive oil, kosher salt, carrots, and a few other ingredients on hand, you can make it. It can be enjoyed any time, but it is especially good for Autumn. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 61%. This score is pretty good. Try Butternut Squash Sweet Potato Apple Soup, Sweet Acorn Squash And Apple Soup, and Butternut Squash And Sweet Potato Soup for similar recipes.

Ingredients

Servings:
3
3  apples
apples
4 cups
4 cups broth
broth
3
3  carrots
carrots
2 stalks
2 stalks celery
celery
2
2  cinnamon sticks
cinnamon sticks
some
some garlic
garlic
1
1  ginger
ginger
3 Tbsps
3 Tbsps honey
honey
1 medium
1 medium kabocha squash
kabocha squash
some
some kosher salt
kosher salt
some
some olive oil
olive oil
1
1  red onion
red onion
3 medium
3 medium sweet potatoes
sweet potatoes
3  apples
3
apples
4 cups broth
4 cups
broth
3  carrots
3
carrots
2 stalks celery
2 stalks
celery
2  cinnamon sticks
2
cinnamon sticks
some garlic
some
garlic
1  ginger
1
ginger
3 Tbsps honey
3 Tbsps
honey
1 medium kabocha squash
1 medium
kabocha squash
some kosher salt
some
kosher salt
some olive oil
some
olive oil
1  red onion
1
red onion
3 medium sweet potatoes
3 medium
sweet potatoes

Equipment

food processor
food processor
blender
blender
ladle
ladle
bowl
bowl
oven
oven
pot
pot
food processor
food processor
blender
blender
ladle
ladle
bowl
bowl
oven
oven
pot
pot


Instructions

  1. In a large bowl, toss squash, sweet potatoes, apples, half of the red onion and half of the chopped carrots with the ginger and garlic. Swirl in a bit of olive oil and a sprinkling of salt. Roast on two sheet pans in a preheated oven at 425 degrees for 35-45 minutes or until pieces have softened and browned. Set aside once done.
  2. As vegetables roast, mix celery, and remaining carrots and red onions in a deep pot. Swirl in a tad more olive oil and heat over a medium high flame, stirring to make sure vegetables brown but do not burn.
  3. Once veggies in the pot have begun to go translucent, approximately 5-10 minutes, pour in broth and add cinnamon stick. Bring to a boil, then reduce to a simmer and cover. Allow to cook until carrots and celery are soft but not mushy, approx. 10-15 minutes.
  4. Spoon roasted vegetables into simmering vegetables, pour in honey and stir just until everything is just incorporated. Pull out cinnamon stick. Ladle into a blender or food processor and blend until the soup reaches your preferred consistency. (Add more broth if you prefer a very smooth, pured soup.) Salt to taste and serve with a healthy sprinkling of parsley.

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

Price Breakdown

Cost per Serving: $1.13
Ingredient
3 apples
4 cups broth
3 carrots
2 stalks celery
2 cinnamon sticks
some garlic
1 ginger
3 tablespoons honey
1 medium kabocha squash
some olive oil
1 red onion
3 mediums sweet potatoes
Price
$1.81
$3.02
$0.32
$0.30
$0.36
$0.80
$0.04
$0.77
$1.49
$2.00
$0.37
$2.26
$13.54

Tips

Health Tips

  • Many people proclaim the health benefits of honey, saying it possesses antibacterial, antiviral, anti-inflammatory, and antioxidant properties. Although the extent of its health benefits in humans remains unclear, studies have indeed confirmed that honey can help with cold symptoms and even heal wounds and prevent infections. If you're looking to reap the potential health benefits, dark raw honey is likely the best option.

  • 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).

Cooking Tips

  • 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.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • 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.

  • There are two types of cinnamon. The more expensive and rarer type is Ceylon cinnamon (considered to be "true cinnamon"). The cinnamon most common in North America is cassia cinnamon. Though the flavor is certainly similar, Ceylon cinnamon is said to be more subtle yet also more complex.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Apples are at the top of the so-called "dirty dozen" so be sure to buy organic apples (and applesauce, apple juice, etc.) if you are concerned about pesticide residues in your food.

  • Buying local honey from beekeepers in your area not only supports your community but helps those beekeepers protect bees! LocalHarvest can help you locate some tasty honey produced near you.

Disclaimer

Nutritional Information

Quickview
258 Calories
2g Protein
14g Total Fat
33g Carbs
19% Health Score
Limit These
Calories
258
13%

Fat
14g
22%

  Saturated Fat
1g
12%

Carbohydrates
33g
11%

  Sugar
15g
17%

Cholesterol
0.0mg
0%

Sodium
559mg
24%

Get Enough Of These
Protein
2g
4%

Vitamin A
11812IU
236%

Manganese
0.48mg
24%

Fiber
5g
20%

Vitamin C
15mg
19%

Potassium
600mg
17%

Vitamin B6
0.33mg
17%

Vitamin E
2mg
16%

Vitamin K
15µg
15%

Copper
0.18mg
9%

Folate
32µg
8%

Magnesium
31mg
8%

Vitamin B5
0.71mg
7%

Vitamin B2
0.11mg
7%

Vitamin B1
0.1mg
6%

Phosphorus
63mg
6%

Calcium
62mg
6%

Iron
1mg
6%

Vitamin B3
0.95mg
5%

Zinc
0.47mg
3%

Selenium
1µg
2%

covered percent of daily need

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