Courtesy of Cooking Light, our team of chefs & dietitians approve this healthy, delicious recipe. This creamy, nutritious soup is sure to be a crowd-pleaser. Savor the leftovers by freezing and reheating when you're ready to enjoy.
3 tablespoons butter, divided
1 cup of chopped onion
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
4 ¾ cups cubed peeled sweet potatoes (about 1 ½ pounds)
3 ½ cups water
3 cups fat-free, less-sodium chicken broth
3 cups of chopped carrot (about 1 pound)
¼ cup low-fat half and half
½ teaspoon of salt
¼ teaspoon freshly ground black pepper
1/3 cup reduced fat sour cream
2 tablespoons chopped fresh flat-leaf parsley
1. Melt 1 tablespoon of butter in a large Dutch oven over medium heat. Add onion to pan and cook for about 4 minutes until tender, stirring occasionally. Stir in cinnamon and nutmeg and cook for about 1 minute, stirring occasionally. Move onion mixture to the side of the pan. Add the remaining two tablespoons of butter to open space in the pan. Increase the heat to medium-high, and cook for about one minute until butter begins to brown. Add the sweet potatoes, 3 ½ cups of water, broth, and carrots and bring to a boil. Cover, reduce heat and simmer for about 35 minutes or until vegetables are tender.
2. Place half of the soup mixture in a blender. Remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup mixture. Stir in half and half, salt and pepper. Ladle about 1 cup of soup into each of 8 bowls; top each serving with about 2 tablespoons sour cream and ¾ teaspoon parsley.
Fat: 6.7 grams
Protein: 3.6 grams
Carbohydrate: 25.7 grams
Fiber: 5 grams