Sweet Potato & Apple Soup
Serve this first-class, simple-to-make soup as a main course, with just a loaf of warm, crusty peasant bread and a vinaigrette-dressed green salad.

  • 1-1/2 teaspoons cumin
  • 2 cups water
  • 2 tablespoons frozen apple juice concentrate
  • 3/4 pound sweet potatoes, peeled and cut into chunks
  • 1 large Granny Smith apple, peeled and cut into chunks
  • 1 medium onion, cut into chunks
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/8 teaspoon cinnamon
  • 1/2 cup skim milk
  • 2 tablespoons plain nonfat yogurt (optional)
  • 1 tablespoon chopped cilantro or parsley

1. In Dutch oven or flameproof casserole, cook cumin over medium heat, shaking and stirring the pan frequently, until fragrant and toasted, about 3 minutes.

2. Add water, apple juice concentrate, sweet potatoes, apple, onion, salt, pepper and cinnamon; cover and bring to a boil over high heat. Reduce heat to medium-low and simmer until sweet potatoes and apple are tender, about 20 minutes.

3. Transfer soup to food processor or blender and puree. Return puree to pan and add milk. Cook over medium heat, stirring frequently, until heated through.

4. Ladle soup into bowls, top with yogurt (if using) and sprinkle with cilantro.

Nutritional Information
Per serving: 140 calories, 0.9g total fat, 0.1g saturated fat, 0g monounsaturated fat, 0.1g polyunsaturated fat, 3.2g dietary fiber, 4g protein, 30g carbohydrate, 1mg cholesterol, 467mg sodium.
Good source of: beta-carotene.

Date Published: 09/19/2005 > Printer-friendly Version

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