SWEET POTATO & APPLE SOUP
Makes 4 servings
Each serving equals one and a half 5 A Day servings
Ingredients
1½ tsp cumin
2 cups water
2 Tbsp frozen apple juice concentrate
¾ lb sweet potatoes, peeled and cut into chunks
1 large Granny Smith apple, peeled and cut into chunks
1 medium onion, cut into chunks
¾ tsp salt
½ tsp pepper
1/8 tsp cinnamon
½ cup skim milk
2 Tbsps plain nonfat yogurt (optional)
1 Tbsp chopped cilantro or parsley
In a Dutch oven or flameproof casserole, cook cumin over medium heat, shaking and stirring the pan frequently, until fragrant and toasted, about 3 minutes.
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.
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.
Ladle soup into bowls, top with yogurt (if desired), and sprinkle with cilantro.
Nutritional analysis per serving: Calories 140, Protein 4g, Fat 1g, Calories From Fat 1%, Cholesterol 1mg, Carbohydrate 30g, Fiber 3g, Sodium 467mg.
|
