Tomatoes and sweet potatoes are two of our favourite vegetables to use while cooking. What happens when we combine these highly nutritious veggies containing fibres, vitamins and minerals? We get a delicious bowl of sweet potato and tomato soup! They both reduce the risk of cancer and heart disease, as well as contain antioxidants which are gut-friendly. Sweet potatoes also support healthy vision and enhance brain function.

Are sweet potatoes potatoes?

No, sweet potatoes and white potatoes come from different plants; but they are both highly nutritious. They contain similar amounts of carbs, fibre, fats and proteins, but there’s more potassium in white potatoes than in sweet potatoes. 

Sweet potatoes are more healthy because of their high vitamin A content compared to white potatoes. Also, unlike potatoes that cause a spike in blood sugar levels when you eat them, the glycemic index of sweet potatoes is lower, meaning they don’t increase blood sugar levels quickly, and better for blood sugar control in people with diabetes.

No, no MSG

I also like that this recipe doesn’t call for stock, as I’ve been trying to avoid store-bought ones that are usually highly salted and contain a lot of MSG.  

Here’s how to make the soup.

Ingredients

1 brown onion, diced
1 clove garlic
1 sweet potato, peeled and cubed
1 tomato, roughly chopped
1 tsp dried herbs
½ cup hot water
½ cup milk
Salt and pepper to taste

Method

Steam or boil sweet potatoes until just tender. Drain and set aside.

Gently sauté the onions, garlic and tomatoes in a saucepan in a little olive oil until soft and lightly coloured, being careful not to burn the garlic. 

Add boiled sweet potato, sautéed onions, garlic and tomatoes to the blender. Blend until smooth, and then return to the saucepan.

Add 1 part boiling water and 1 part milk to the puréed soup. Add a good pinch of dried herbs and stir well. You can add more water or milk, depending on the consistency you want for your soup. 

Season with salt and pepper and taste again before serving.

Did you try this recipe?

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