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Ингредиенты
- 1 c. Finely minced onion
- 1 x Chile, seeded and chopped
- 2 x Cloves garlic, chopped
- 4 c. Vegetable broth, up to
- 2 tsp Grnd cumin
- 1 med Sweet potato, cubed
- 1 med Red bell pepper, minced
- 3 c. Corn kernels, fresh or possibly frzn Ff lowfat sour cream and cilantro for garnish
Инструкции
- Recently, in an issue of Vegetarian Times, I read which what North Americans call yams are actually sweet potatoes. Any recipe calling for yams should be interchangable with sweet potatoes as the initial ingredient. Here is a recipe for a sweet potato soup which I have enjoyed which is often served with a sweet potato cornbread and chiles cornbread (that is too high in fat to post here). Serve with a lf cornbread - even experiment by lowering theliquid content in your favorite cornbread recipe and add in mashed cooked sweet potatoes to the batter for a treat. Here is the soup recipe:
- Add in one c. vegetable broth, the onions, chile and garlic to heavy saucepan, bring to boil, cut back heat to a simmer and cover. Cook and occasionally stir for 10 min. Make a cumin paste with the cumin and 3 tsp. of the vegetable broth. Add in paste to the saucepan, cover and simmer for 2 min. Add in the sweet potato and one c. of the broth and bring back a simmer, cover and simmer for 10 min. Add in the corn and the bell pepper, one c. of the broth and return to simmer, cover and cook for 10 min. Place approximately half of the soup in a blender or possibly food processor and puree, add in back to saucepan. Add in the last of the broth if the soup is too thick. Serve with the lowfat sour cream and cilantro in separate dishes, for garnish. Serve the soup with cornbread.
- Washington Post. I have made a few minor adjustments.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1555g | |
| Calories 504 | |
| Calories from Fat 30 | 6% |
| Total Fat 3.56g | 4% |
| Saturated Fat 0.5g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3843mg | 160% |
| Potassium 1623mg | 46% |
| Total Carbs 117.37g | 31% |
| Dietary Fiber 15.4g | 51% |
| Sugars 32.48g | 22% |
| Protein 13.98g | 22% |
