Apple-Yam Soup

Vegetarian
Gluten Free
Health score
5%
Apple-Yam Soup
45 min.
4
210kcal

Suggestions


Welcome to the world of delightful flavors with our Apple-Yam Soup! This comforting dish is the perfect blend of sweet and savory, making it an ideal starter or snack for any occasion. With its vibrant color and wholesome ingredients, this vegetarian and gluten-free soup is not only a treat for your taste buds but also a nourishing option for those seeking a healthy meal.

The star ingredients, Granny Smith apples and yams, bring a unique twist to traditional soup recipes. The tartness of the apples beautifully complements the creamy texture of the yams, creating a symphony of flavors that warms the soul. Enhanced by the aromatic notes of celery and onion, each spoonful promises a satisfying experience that's both hearty and light.

This easy-to-make soup can be ready in just 45 minutes, making it a perfect choice for busy weeknights or as a stunning starter at your next dinner party. With only 210 calories per serving, you can savor this dish without any guilt. Top it off with a dollop of plain low-fat yogurt or sour cream for that extra creaminess, and season to your liking with salt and pepper.

Gather your ingredients and prepare to indulge in a bowl of comfort that’s as nutritious as it is delicious. Whether it’s a cozy night in or a gathering with friends, this Apple-Yam Soup is sure to become a cherished favorite!

Ingredients

  • 0.5 cup celery thinly sliced
  • cups granny smith apples diced cored peeled () (8 to 9 oz. total)
  • cup onion chopped
  • teaspoons salad oil 
  • servings salt and pepper 
  • cups vegetable broth 
  • cups yams diced peeled () (1 lb. total)
  • servings yogurt plain sour low-fat

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • blender
  • slotted spoon

Directions

  1. In a 3- to 4-quart pan over high heat, frequently stir celery and onion in oil until lightly browned, about 5 minutes.
  2. Add yams, apples, and broth; bring to a boil, cover, reduce heat, and simmer until yams are tender when pierced, about 15 minutes.
  3. With a slotted spoon, transfer vegetables and apples to a blender or food processor; whirl until smooth, adding enough cooking liquid to pure easily.
  4. Pour pure back into pan and stir over medium-high heat just until steaming, 2 to 3 minutes.
  5. Ladle soup into wide bowls.
  6. Add yogurt, salt, and pepper to taste.

Nutrition Facts

Calories210kcal
Protein4.54%
Fat9.85%
Carbs85.61%

Properties

Glycemic Index
46.94
Glycemic Load
18.03
Inflammation Score
-7
Nutrition Score
10.374782503947%

Flavonoids

Cyanidin
0.98mg
Peonidin
0.01mg
Catechin
0.81mg
Epigallocatechin
0.16mg
Epicatechin
4.71mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.12mg
Apigenin
0.36mg
Luteolin
0.22mg
Isorhamnetin
2mg
Kaempferol
0.38mg
Myricetin
0.01mg
Quercetin
10.68mg

Nutrients percent of daily need

Calories:210.14kcal
10.51%
Fat:2.37g
3.65%
Saturated Fat:0.24g
1.49%
Carbohydrates:46.43g
15.48%
Net Carbohydrates:39.43g
14.34%
Sugar:10.5g
11.66%
Cholesterol:0.06mg
0.02%
Sodium:921.94mg
40.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.46g
4.93%
Vitamin C:25.47mg
30.88%
Potassium:1078.48mg
30.81%
Fiber:6.99g
27.98%
Manganese:0.53mg
26.68%
Vitamin B6:0.41mg
20.65%
Vitamin A:622.41IU
12.45%
Copper:0.24mg
11.87%
Vitamin B1:0.16mg
10.54%
Folate:40.01µg
10%
Vitamin K:9.25µg
8.81%
Phosphorus:84.82mg
8.48%
Magnesium:32.31mg
8.08%
Vitamin E:0.9mg
5.99%
Vitamin B5:0.48mg
4.78%
Iron:0.79mg
4.41%
Vitamin B2:0.07mg
4.26%
Calcium:39.08mg
3.91%
Vitamin B3:0.77mg
3.83%
Zinc:0.39mg
2.59%
Selenium:1.07µg
1.53%
Source:My Recipes