Curried Sweet Potato Soup with Crab

Gluten Free
Dairy Free
Health score
15%
Curried Sweet Potato Soup with Crab
45 min.
4
390kcal

Suggestions

Ingredients

  • 13.5 oz coconut milk canned
  • 0.3 lb surimi crab sticks shelled cooked
  • tablespoon regular curry powder red
  • cups fat-skimmed chicken broth 
  • tablespoon garlic minced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • tablespoon olive oil 
  • cup onion diced
  • 0.5 cup roasted pepper diced red canned peeled
  • servings salt 
  • 0.8 lb sweet potatoes and into 

Equipment

  • bowl
  • frying pan
  • ladle
  • oven
  • blender
  • microwave

Directions

  1. Scrub sweet potato and pierce with a fork. Cook in a microwave oven at full power (100%) for 4 minutes. Turn over and cook until tender when pressed, 2 to 4 minutes more. (Or bake in a 400 oven until tender when pressed, about 45 minutes.)
  2. Slit potato, then let stand until cool enough to handle. Scoop flesh into a blender.
  3. Add coconut milk and whirl until smoothly pured.
  4. Meanwhile, in a 10- to 12-inch frying pan over medium heat, frequently stir oil, onion, and garlic until onion is limp, 8 to 10 minutes.
  5. To onion, add curry paste, coriander, cumin, broth, and sweet potato mixture, mixing well. Bring to a boil over high heat, stirring, then reduce heat and simmer, covered, to blend flavors, about 20 minutes.
  6. Stir crab and red pepper into pan. Ladle soup into bowls. Season to taste with salt.

Nutrition Facts

Calories390kcal
Protein11.6%
Fat60.44%
Carbs27.96%

Properties

Glycemic Index
30
Glycemic Load
9.46
Inflammation Score
-10
Nutrition Score
22.5630434907%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.07mg
Quercetin
8.16mg

Nutrients percent of daily need

Calories:389.87kcal
19.49%
Fat:27.36g
42.1%
Saturated Fat:20.92g
130.74%
Carbohydrates:28.48g
9.49%
Net Carbohydrates:22.49g
8.18%
Sugar:8.91g
9.9%
Cholesterol:36.67mg
12.22%
Sodium:1174.61mg
51.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.82g
23.64%
Vitamin A:12755.55IU
255.11%
Manganese:1.28mg
63.8%
Copper:0.77mg
38.29%
Selenium:25.85µg
36.93%
Phosphorus:259.29mg
25.93%
Vitamin B12:1.49µg
24.76%
Fiber:5.99g
23.96%
Potassium:777.52mg
22.21%
Vitamin C:18.15mg
22%
Magnesium:81.32mg
20.33%
Vitamin B6:0.39mg
19.52%
Iron:3.23mg
17.92%
Zinc:2.53mg
16.87%
Vitamin B3:3.06mg
15.32%
Vitamin B5:1.44mg
14.36%
Folate:55.59µg
13.9%
Calcium:113.36mg
11.34%
Vitamin E:1.59mg
10.6%
Vitamin B1:0.14mg
9.26%
Vitamin B2:0.13mg
7.78%
Vitamin K:4.07µg
3.87%
Source:My Recipes