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Why You'll Love This warm sweet potato and spinach soup for lowcalorie comfort food
- Easy to Make: This recipe is incredibly simple and requires minimal ingredients and effort.
- Customizable: You can adjust the spice level, add your favorite herbs, or even use different types of sweet potatoes to suit your taste.
- Nourishing: This soup is packed with vitamins, minerals, and antioxidants from the sweet potatoes, spinach, and other ingredients.
- Low-Calorie: With only 150 calories per serving, this soup is perfect for those looking for a guilt-free comfort food option.
- Versatile: You can serve this soup as a starter, main course, or even use it as a base for other recipes.
- Make-Ahead: This soup can be made ahead of time and refrigerated or frozen for later use.
- Cost-Effective: This recipe uses affordable ingredients and makes a large batch of soup, perfect for meal prep or feeding a crowd.
- Delicious: The combination of sweet potatoes, spinach, and spices creates a truly delicious and comforting flavor experience.
Ingredient Breakdown
The key ingredients in this recipe are sweet potatoes, spinach, garlic, onion, chicken broth, and coconut milk. The sweet potatoes provide natural sweetness and creamy texture, while the spinach adds a burst of nutrients and flavor. The garlic and onion add depth and aroma, while the chicken broth and coconut milk create a rich and creamy base for the soup. When selecting sweet potatoes, look for ones that are firm and have a smooth, even skin. For spinach, choose fresh leaves with no signs of wilting or browning. You can also use frozen spinach as a substitute, just be sure to thaw and squeeze out excess moisture before using.
How to Make warm sweet potato and spinach soup for lowcalorie comfort food
Preheat your oven to 400°F (200°C). Peel and chop the sweet potatoes into 1-inch cubes. Rinse the spinach leaves and set aside.
Toss the sweet potato cubes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes, or until tender and lightly browned.
In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
Add the chicken broth, roasted sweet potatoes, and coconut milk to the pot. Bring the mixture to a simmer and cook for 10-15 minutes, or until the soup has thickened slightly.
Stir in the fresh spinach leaves and cook until wilted, about 1-2 minutes. Season the soup with salt, pepper, and any additional spices you like.
Use an immersion blender to puree the soup until smooth, or allow it to cool and puree it in a blender. Serve hot, garnished with additional spinach leaves and a dollop of coconut cream if desired.
Tips for Perfect Results
Choose sweet potatoes that are high in moisture and flavor, and use fresh spinach leaves for the best results.
Roast the sweet potatoes until they're tender, but still hold their shape. Overcooking can make them too soft and mushy.
Stir in the spinach leaves just before serving, so they retain their vibrant color and nutrients.
Try adding different spices, such as cumin, coriander, or paprika, to give the soup a unique flavor.
Add a dollop of coconut cream or a splash of cream to give the soup a rich and creamy texture.
Serve the soup with a side of crusty bread or crackers for a satisfying and filling meal.
Common Mistakes to Avoid
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Overcooking the Sweet Potatoes:
Fix: Roast the sweet potatoes until they're tender, but still hold their shape. Check on them every 10 minutes to avoid overcooking.
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Not Using Fresh Spinach:
Fix: Use fresh spinach leaves for the best flavor and texture. If using frozen spinach, thaw and squeeze out excess moisture before using.
-
Not Blending the Soup Smoothly:
Fix: Use an immersion blender to puree the soup until smooth, or allow it to cool and puree it in a blender.
-
Not Seasoning the Soup:
Fix: Taste and adjust the seasoning as needed. Add salt, pepper, and any additional spices to give the soup a balanced flavor.
Variations & Substitutions
Replace the chicken broth with a vegan broth and use a non-dairy milk alternative, such as almond or soy milk.
Use gluten-free chicken broth and be sure to check the ingredients of the coconut milk and spices to ensure they are gluten-free.
Add diced jalapeños or red pepper flakes to give the soup a spicy kick.
Add a dollop of coconut cream or a splash of cream to give the soup a rich and creamy texture.
Storage & Make-Ahead
Store the soup in an airtight container at room temperature for up to 2 hours. Reheat before serving.
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat before serving.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Thaw overnight in the refrigerator and reheat before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe vegan?
Not in its original form, but you can easily make it vegan by replacing the chicken broth with a vegan broth and using a non-dairy milk alternative.
Can I use frozen spinach?
Yes, you can use frozen spinach, but be sure to thaw and squeeze out excess moisture before using. Fresh spinach is always preferred for the best flavor and texture.
How do I store the soup?
Store the soup in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat before serving.
Can I customize the recipe?
Absolutely! This recipe is highly customizable. Feel free to add your favorite spices, herbs, or ingredients to make it your own.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, but be sure to check the ingredients of the chicken broth and spices to ensure they are gluten-free.
Can I serve this as a main course?
Yes, you can serve this soup as a main course, especially if you add some crusty bread or a side salad. It's also a great option as a starter or side dish.
warm sweet potato and spinach soup for lowcalorie comfort food
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 2 cups fresh spinach leaves
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 4 cups vegetable broth, low-sodium
- 1/2 cup low-fat coconut milk (optional)
Instructions
- Step 1: Sauté the Onion and Garlic. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the Sweet Potatoes and Spices. Add the diced sweet potatoes, ground cumin, smoked paprika, salt, and black pepper to the pot. Cook for 5 minutes, stirring occasionally, until the sweet potatoes start to soften.
- Step 3: Add the Vegetable Broth and Bring to a Boil. Pour in the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat to low and simmer for 20-25 minutes, or until the sweet potatoes are tender.
- Step 4: Add the Spinach and Coconut Milk (if using). Stir in the fresh spinach leaves and cook until wilted, about 2-3 minutes. If using coconut milk, stir it in and cook for an additional 2-3 minutes, until heated through.
- Step 5: Purée the Soup (optional). Use an immersion blender to purée the soup until smooth, or allow it to cool and purée it in a blender.
- Step 6: Serve and Enjoy. Ladle the warm sweet potato and spinach soup into bowls and serve immediately. Garnish with additional spinach leaves, if desired.
Recipe Notes
- Storage tip: Cool the soup to room temperature, then refrigerate or freeze for later use.
- Make ahead: Prepare the soup up to a day in advance and reheat when ready to serve.
- Substitution: Swap the sweet potatoes for butternut squash or carrots, if desired.
- Pro tip: For an extra creamy soup, add 1-2 tablespoons of plain Greek yogurt or sour cream.
