SWEET POTATO VEGETABLE SOUP

The north wind is a howling on this cold blustery evening.  A foot of fresh snow blows around during yet another January blizzard here in Minnesota.  It was the perfect weather to cook up a crock pot of hot soup to enjoy on this cold day. I made a pre-blizzard grocery run to pick up my soup ingredients on Sunday. As I glanced out of my kitchen window to watch the big fluffy snowflakes fall, I chopped up my vegetables and boiled my chicken and sweet potatoes on my stove. I let my mind wander and  thought of palm trees blowing in a gentle breeze by a beautiful blue ocean and heard the waves crashing into shore. Reality check, I heard the snow plow drive by and realized that I was back in my warm cozy kitchen preparing soup. A girl can dream can’t  she.

Sweet Potato Vegetable Soup

 

Serve with a glass of red wine or sparkling cranberry juice.

I love sweet potatoes so I wanted to include these in my chicken soup. I usually add egg noodles  to my chicken vegetable soup but I decided to swap those out in favor of sweet potatoes. Sweet potatoes have enjoyed a superfood status due to their abundant supply of  nutrients which include Vitamin B6, folate, Vitamin C, potassium and manganese. They are especially high in beta-carotene which is the pigment responsible for giving  them their vibrant orange color. These nutrients in the sweet potato promote good vision, enhance immunity and help boost brain function. The high fiber content also has a very filling effect and increases satiey. The other vegetables in this soup are equally nutritious as well. People who frequently consume healthy soups containing lean protein sources such as chicken breast as an example, low sodium broths and a variety of vegetables tend to  be leaner as well as consume more nutrients when the soups are served as a main dish or as a first course to a meal.  Plan to serve a green salad and some fresh fruit with your soup  and you have yourself a very healthy and easy meal.

I enjoy collecting vintage china, tea pots, antiques and bird houses which add a decorative touch to our home.

SWEET POTATO VEGETABLE SOUP
Author: 
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 12 servings
 
Ingredients
  • 1.5 pounds chicken breast or thighs, skinned, cooked and diced
  • 3 large sweet potatoes, cooked, peeled and diced
  • 1.5 cups chopped cabbage
  • 1 cup diced red peppers
  • 12 oz bag of frozen stir fry vegetables
  • 1 cup sliced mushrooms
  • 1 cup chopped celery
  • 1 medium sliced onion
  • 3 cloves garlic, chopped
  • 1.5 tsp ground cumin
  • 1 tsp garlic and herb flavored Mrs. Dash
  • 1 tsp onion powder
  • 1 tsp ground sea salt
  • ½ tsp pepper
  • 1 TB olive oil
  • 2 cups water from boiled sweet potatoes
  • 3 cups chicken broth from cooking chicken in or low sodium brand
  • Remove all of the skin and fat from the chicken breasts or thighs. Boil chicken in water in a large pan on the stove until tender. Drain chicken, reserving 3 cups of broth. Refrigerate the broth and wait for the fat to harden on the top and skim all fat from the reserved broth. Boil the sweet potatoes in water and cook until tender. Peel the sweet potatoes. Reserve 2 cups of this broth for the soup. Add chicken broth, sweet potato broth and chicken to a large crock pot and turn on high setting. Place 1 tablespoon of olive oil in a large frying pan and saute the chopped cabbage, onion, celery, garlic, peppers and mushrooms until tender. Place this mixture along with the bag of frozen stir fry vegetables and all of the seasonings in the crock pot. Cook on the high setting for at least 2 hours until all the vegetables are tender and serve.
Notes
Information in this food blog is not intended to to provide medical advice. Please contact your personal health care professional for medical and nutritional advice.
Nutrition Information
Serving size: 1/ 12 of recipe Calories: 95 Fat: 1 gram Saturated fat: 0 mg Unsaturated fat: 0 mg Trans fat: 0 grams Carbohydrates: 11 grams Sodium: 201 mg Fiber: 3 grams Protein: 8 grams Cholesterol: 20 mg

 

This makes a large batch of soup so you can enjoy eating this for a few days or freeze the leftover soup and reheat again when you are in the mood for a hearty soup. If you prefer, you can omit the meat and you will have a vegetarian meal. For a vegan meal, use vegetable broth in place of the chicken broth in your recipe. Enjoy and stay warm out there!

Minnesota is the land of 10,000 lakes. I love to spend time out on the lake canoeing and boating each summer. I prefer to sit by the warm fireplace with a mug of hot cider and look out at the frozen lake watching the snow mobilers and ice fisherman in the winter months.