Roasted Garlic and Sweet Potato Soup

Vegetarian
Gluten Free
Dairy Free
Health score
45%
Roasted Garlic and Sweet Potato Soup
75 min.
10
145kcal

Suggestions

Looking for a cozy, comforting soup that's not only delicious but also aligns with your dietary preferences? Look no further than this delightful Roasted Garlic and Sweet Potato Soup, a vegetarian, gluten-free, and dairy-free recipe that's perfect for those with dietary restrictions or simply seeking a healthy, heartwarming meal. This soup, which serves 10, is not only a crowd-pleaser due to its rich flavors and velvety texture but also because it's an excellent addition to any meal, whether as a starter, snack, antipasti, or a comforting bowl on its own.

Crafted with simplicity and flavor in mind, this recipe requires just 9 key ingredients, including a whole garlic bulb, sweet potatoes, onions, and a hint of thyme, along with some essential herbs like parsley. The beauty of this dish lies in its preparation process, where the garlic and vegetables are roasted to perfection, infusing the soup with a depth of flavor that's hard to match. The use of reduced-sodium chicken broth ensures a balanced taste, while the olive oil adds a necessary richness without overpowering the natural sweetness of the sweet potatoes.

With a total preparation time of 75 minutes, this recipe is perfect for a leisurely weekend meal or can be adapted for a quick weekday dinner. The roasting and blending processes might require a few basic pieces of equipment, such as a saucepan, oven, blender, baking pan, and aluminum foil, but the effort is well worth the outcome.

Whether you're a seasoned cook or just starting to explore the world of vegetarian soups, the Roasted Garlic and Sweet Potato Soup is a testament to the idea that simple ingredients, when cooked with care, can create extraordinary meals. Each bowl, boasting a modest 145 calories, is a warm embrace, promising a taste experience that's both satisfying and nutritious. So, why not give this recipe a try and let the aroma of roasted garlic and sweet potatoes fill your home with warmth and comfort?

Ingredients

  • tablespoons parsley fresh minced
  • tablespoon thyme dried fresh minced
  •  garlic clove whole
  • cups chicken broth divided reduced-sodium
  • teaspoons olive oil divided
  • large onion cut into wedges
  • 0.1 teaspoon pepper 
  • 0.3 teaspoon salt 
  • 2.5 pounds sweet potatoes and into peeled cut into 1/2-inch slices ( 4 large)

Equipment

  • sauce pan
  • oven
  • blender
  • baking pan
  • aluminum foil

Directions

  1. Remove papery outer skin from garlic bulb (do not peel or separate cloves).
  2. Cut top off bulb; brush with 1/2 teaspoon oil. Wrap in heavy-duty foil.
  3. Place sweet potatoes and onions in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray.
  4. Drizzle with remaining oil; toss to coat.
  5. Bake garlic and vegetables at 425° for 30-35 minutes or until tender. Cool for 10-15 minutes.
  6. Place 1-1/2 cups broth, parsley, thyme, salt and pepper in a blender. Squeeze softened garlic into mixture; cover and process until smooth.
  7. Transfer to a large saucepan.
  8. In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture. Cook, stirring occasionally, until heated through.

Nutrition Facts

Calories145kcal
Protein13.34%
Fat12.99%
Carbs73.67%

Properties

Glycemic Index
17.9
Glycemic Load
11.92
Inflammation Score
-10
Nutrition Score
12.813912982526%

Flavonoids

Apigenin
1.74mg
Luteolin
0.04mg
Isorhamnetin
1.5mg
Kaempferol
0.22mg
Myricetin
0.17mg
Quercetin
6.11mg

Nutrients percent of daily need

Calories:144.69kcal
7.23%
Fat:2.17g
3.35%
Saturated Fat:0.46g
2.9%
Carbohydrates:27.74g
9.25%
Net Carbohydrates:23.64g
8.6%
Sugar:6.21g
6.9%
Cholesterol:0mg
0%
Sodium:164.93mg
7.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.02g
10.05%
Vitamin A:16171.14IU
323.42%
Vitamin K:22.91µg
21.82%
Manganese:0.37mg
18.62%
Fiber:4.1g
16.4%
Potassium:556.97mg
15.91%
Vitamin B6:0.29mg
14.69%
Vitamin B3:2.64mg
13.19%
Copper:0.26mg
13.05%
Phosphorus:106.24mg
10.62%
Vitamin B5:0.95mg
9.49%
Iron:1.61mg
8.95%
Magnesium:34.16mg
8.54%
Vitamin C:6.3mg
7.64%
Vitamin B2:0.12mg
7.21%
Vitamin B1:0.11mg
7.04%
Calcium:55.95mg
5.59%
Folate:20.5µg
5.12%
Zinc:0.57mg
3.8%
Vitamin E:0.51mg
3.4%
Vitamin B12:0.14µg
2.36%
Selenium:0.89µg
1.28%