Peppery Sweet Potato Soup

Vegetarian
Gluten Free
Health score
45%
Peppery Sweet Potato Soup
75 min.
10
85kcal

Suggestions

Ingredients

  • cup skim milk fat-free
  •  garlic clove 
  •  jalapeno 
  • cups chicken broth reduced-sodium
  • teaspoon olive oil 
  • medium bell pepper sweet red
  • 0.5 teaspoon salt 
  • cups sweet potatoes and into cold prepared mashed ( without milk and butter)

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • oven
  • blender
  • plastic wrap
  • aluminum foil
  • tongs

Directions

  1. Broil whole jalapeno and red peppers 4 in. from the heat until the skins blister, about 7 minutes. With tongs, rotate peppers a quarter turn. Broil and rotate until all sides are blistered and blackened. Immediately place peppers in a bowl; cover with plastic wrap.
  2. Let stand for 15-20 minutes. Peel off and discard charred skin; remove stems and seeds. Finely chop peppers.
  3. Place garlic on a double thickness of heavy-duty foil; drizzle with oil. Wrap foil around garlic.
  4. Bake at 425° for 15-20 minutes. Cool for 10-15 minutes. Squeeze softened garlic from skins into a small bowl and mash.
  5. In a large saucepan or soup kettle, combine the peppers, garlic, broth, sweet potatoes and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 25 minutes, stirring occasionally. Stir in milk; heat through. Cool slightly. Process soup in batches in a blender or food processor until smooth; return all to the pan and heat through.

Nutrition Facts

Calories85kcal
Protein19.46%
Fat12.38%
Carbs68.16%

Properties

Glycemic Index
18.52
Glycemic Load
6.14
Inflammation Score
-10
Nutrition Score
11.504782583403%

Flavonoids

Apigenin
0.01mg
Luteolin
0.18mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:85.33kcal
4.27%
Fat:1.24g
1.91%
Saturated Fat:0.3g
1.9%
Carbohydrates:15.34g
5.11%
Net Carbohydrates:13.17g
4.79%
Sugar:4.69g
5.21%
Cholesterol:0.74mg
0.25%
Sodium:192.24mg
8.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.38g
8.76%
Vitamin A:8357.87IU
167.16%
Vitamin C:33.87mg
41.05%
Vitamin B6:0.23mg
11.55%
Vitamin B3:2.2mg
11.02%
Potassium:381.41mg
10.9%
Manganese:0.19mg
9.57%
Phosphorus:95.47mg
9.55%
Fiber:2.17g
8.67%
Copper:0.15mg
7.51%
Vitamin B2:0.12mg
7.22%
Vitamin B5:0.6mg
6.02%
Calcium:57.65mg
5.76%
Magnesium:20.86mg
5.22%
Vitamin B1:0.07mg
4.78%
Folate:17.71µg
4.43%
Vitamin B12:0.26µg
4.34%
Vitamin E:0.62mg
4.16%
Iron:0.71mg
3.93%
Zinc:0.47mg
3.11%
Vitamin K:2.65µg
2.52%
Vitamin D:0.27µg
1.8%
Selenium:1.05µg
1.5%