Sweet potato soup with Cajun pepitas
4
Points®
Total time: 40 min • Prep: 10 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
The combination of sweet potato, carrot, lime and Cajun spice gives an exotic flavour to this creamy soup.
Ingredients
Olive oil
1 tbs
Brown onion
1 medium, coarsely chopped
Carrot(s)
2 medium, chopped
Garlic
2 clove(s), chopped
Dried bay leaf
1 whole
Orange sweet potato (kumara)
500 g, cut into 3cm pieces
Vegetable stock, liquid, salt-reduced
2 cup(s), (500ml)
Pumpkin seeds (pepitas)
¼ cup(s)
Cajun seasoning
1 tsp
Lime rind
1 tsp, finely grated
Skim milk
1 cup(s), (250ml)
Lime juice
1½ tbs
Instructions
1
Heat oil in a large saucepan over medium-high heat. Cook onion, carrot, garlic and bay leaf, stirring, for 5 minutes or until onion has softened. Add sweet potato, stock and ⅓ cup (80ml) water and bring to the boil. Reduce heat and simmer, covered, for 20 minutes or until sweet potato is very soft.
2
Meanwhile, heat a small non-stick frying pan over medium heat. Cook pepitas and Cajun spice mix, tossing, for 2–3 minutes or until toasted. Transfer to a bowl and stir in rind.
3
Discard bay leaf from soup. Add milk. Blend soup using a stick blender or food processor until smooth. Stir in juice and season with salt and pepper. Serve soup sprinkled with Cajun pepitas.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.