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Sweet Potato Soup with Lime recipe
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Sweet Potato Soup with Lime

Dairy Farmers of Canada
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  • Course Soups & Creams
  • Prep. Time 15 mins
  • Cooking Time 20 - 25 mins
  • Yields 4 to 6 servings

The southwest spice of chili and lime made this soup a smash hit in 2007. Now we’ve added the tangy goodness of yogurt and a little zing of zest for our new soup sensation of 2012.

Ingredients

2 tbsp (30 mL) butter
2 cloves garlic, minced
1 medium onion, chopped
1 1/2 tsp (7 mL) chili powder
3 cups (750 mL) reduced-sodium vegetable or
chicken broth
5 cups (1.25 L) cubed peeled sweet potatoes, (about 2 large)
1 1/2 cups (375 mL) milk
1 1/2 tsp (7 mL) cornstarch
3/4 cup (175 mL) plain yogurt (not fat-free), divided
1/4 tsp (1 mL) salt
pepper
1 tsp (5 mL) grated lime zest
2 tbsp (30 mL) freshly squeezed lime or
lemon juice
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Preparation

In large pot, melt butter over medium heat. Add garlic, onion and chili powder; sauté for about 5 min or until soft. Add broth and sweet potatoes; bring to a boil. Reduce heat and simmer until potatoes are soft, about 20 min.

Transfer to blender or food processor, in batches, or use an immersion blender in the pot, purée until very smooth, adding some of the milk if necessary to thin. Return soup to pot, if necessary. Stir in milk and salt. Heat over medium heat, stirring, until steaming, but do not let boil.

In a small bowl, whisk cornstarch into 1/2 cup (125 mL) of the yogurt. Stir into soup; heat, stirring, for 1 min. Stir in salt and season to taste with pepper. Stir lime zest and juice into remaining yogurt. Ladle soup into warmed bowls; dollop lime yogurt on top of each serving.

Tips

Sweet potatoes are often mis-labeled as yams (true yams are quite different). Choose sweet potatoes with tight, brick-coloured skin and no signs of wrinkling or mold and that feel heavy for their size. The flesh should be firm, moist and bright orange.

Use ancho chili powder in place of the regular chili powder. Add 2 tbsp (30 mL) unsweetened peanut butter with the sweet potatoes; sprinkle chopped peanuts and chopped fresh cilantro on top of yogurt.

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Nutritional Info

Per serving
Energy: 208 Calories
Protein: 8 g
Carbohydrate: 32 g
Fat: 6 g
Fibre: 3.9 g
Sodium: 235 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 16 % / 181 mg
Vitamin A: 87 %
Vitamin B12: 29 %
Riboflavin: 19 %
Pantothenic Acid: 19 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 3/4 milk product serving(s) per person.


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