Creamy Carrot and Sweet Potato Soup

Photo: Ellen Silverman; Styling: Toni Brogan

For best flavor, make the soup several days in advance, and reheat over medium-low heat.

Yield: 8 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 173
  • Fat: 6.7g
  • Saturated fat: 4.1g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.3g
  • Protein: 3.6g
  • Carbohydrate: 25.7g
  • Fiber: 5g
  • Cholesterol: 18mg
  • Iron: 1mg
  • Sodium: 415mg
  • Calcium: 77mg

Ingredients

  • 3 tablespoons butter, divided
  • 1 cup chopped onion
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 4 3/4 cups cubed peeled sweet potatoes (about 1 1/2 pounds)
  • 3 1/2 cups water
  • 3 cups fat-free, less-sodium chicken broth
  • 3 cups chopped carrot (about 1 pound)
  • 1/4 cup half-and-half
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/3 cup reduced-fat sour cream
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

  1. 1. Melt 1 tablespoon butter in a large Dutch oven over medium heat. Add onion to pan; cook 4 minutes or until tender, stirring occasionally. Stir in cinnamon and nutmeg; cook 1 minute, stirring constantly. Move onion mixture to side of pan; add remaining 2 tablespoons butter to open space in pan. Increase heat to medium-high; cook 1 minute or until butter begins to brown. Add sweet potatoes, 3 1/2 cups water, broth, and carrot; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender.
  2. 2. Place half of soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup mixture. Stir in half-and-half, salt, and pepper. Ladle about 1 cup soup into each of 8 bowls; top each serving with about 2 teaspoons sour cream and 3/4 teaspoon parsley.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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