Sweet potato & rosemary soup with garlic toasts

Vegetarian
Vegan
Dairy Free
Health score
14%
Sweet potato & rosemary soup with garlic toasts
30 min.
4
336kcal

Suggestions


If you're in search of a comforting and nutritious dish to warm your soul, look no further than this delightful Sweet Potato & Rosemary Soup with Garlic Toasts. Perfectly vegetarian and vegan, this hearty soup is both dairy-free and packed with flavor. The natural sweetness of the sweet potatoes combines beautifully with the aromatic touches of fresh rosemary, creating a velvety texture that is both satisfying and nourishing.

In just 30 minutes, you can prepare a wholesome meal that serves four, ideal for cozy family dinners or a gathering with friends. This soup is not only delicious but also boasts a remarkable 336 calories per serving, making it a guilt-free option for any time of day. Whether you enjoy it as a starter, snack, or even as part of an antipasti spread, this dish will surely impress even the most discerning palates.

The addition of garlic toasts transforms this soup from ordinary to extraordinary, offering a perfect contrast with a delightful crunch. This recipe encourages you to explore the simple joy of cooking with fresh, wholesome ingredients while making the process quick and enjoyable.

So gather your loved ones, and let the enticing aroma of this Sweet Potato & Rosemary Soup fill your home, providing the ultimate comfort and a taste of togetherness.

Ingredients

  • tsp olive oil for brushing
  •  onion chopped
  •  garlic cloves 
  • 750 sweet potatoes and into cubed peeled
  • vegetable stock 
  •  rosemary sprigs 
  • slices bread good (ciabatta is )

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • immersion blender

Directions

  1. Heat the oil in a large saucepan, then fry the onion until soft. Crush 2 garlic cloves, add to the onion, then fry for 1 min more. Stir in the sweet potato, then cover with the stock and bring to the boil. Strip the leaves from one of the rosemary sprigs, then add to the pan. Simmer for 10 mins until the potato is soft.
  2. Meanwhile, heat oven to 200C/ fan 180C/gas
  3. Place the bread on a baking sheet, then brush with olive oil. Slice the remaining garlic clove in half, then rub the cut side over the bread along with the leaves from the second rosemary sprig. Season, then bake for 10 mins until crisp and golden.
  4. Use a hand blender to roughly pure the soup, adding a splash of hot water if it seems too thick. Season well, then pour into warmed bowls and serve with the toasts.

Nutrition Facts

Calories336kcal
Protein9.6%
Fat7.37%
Carbs83.03%

Properties

Glycemic Index
57.5
Glycemic Load
20.83
Inflammation Score
-10
Nutrition Score
13.895652180133%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.1mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:336.31kcal
16.82%
Fat:2.78g
4.28%
Saturated Fat:0.59g
3.66%
Carbohydrates:70.51g
23.5%
Net Carbohydrates:63.74g
23.18%
Sugar:11.14g
12.37%
Cholesterol:0mg
0%
Sodium:1372.37mg
59.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.15g
16.3%
Vitamin A:27131.87IU
542.64%
Manganese:0.56mg
27.89%
Fiber:6.78g
27.11%
Vitamin B6:0.45mg
22.68%
Potassium:681.55mg
19.47%
Vitamin B5:1.55mg
15.47%
Copper:0.3mg
15.04%
Magnesium:50.3mg
12.57%
Vitamin B1:0.16mg
10.91%
Phosphorus:99.58mg
9.96%
Vitamin C:7.27mg
8.81%
Vitamin B2:0.12mg
7.32%
Iron:1.27mg
7.04%
Calcium:67.31mg
6.73%
Folate:26.07µg
6.52%
Vitamin E:0.82mg
5.46%
Vitamin B3:1.09mg
5.46%
Vitamin K:4.88µg
4.65%
Zinc:0.64mg
4.25%
Selenium:1.58µg
2.26%