This sweet potato cream soup may look a bit fancy, but it’s actually very easy to prepare and doesn’t require many ingredients either. It’s a great alternative to regular soup, and it tastes as good as it looks. One thing to note is that you’ll need a blender in order to puree the ingredients into a cream, no other special kitchen tools are required.
How to make this soup
This cream soup is one of those sweet and bright colored soups that simply invites you to try it. I love it because it’s prepared from just a few simple ingredients that you probably already have in your kitchen right now. Here’s how to make this soup:
- The base of the soup is made-up from boiled white and sweet potatoes, plus fennel and celery.
- We add in some herbs and spices, and a bit of butter to make the soup creamy, but that’s about it.
- Optionally you could also add in a cup of green peas or green beans, but it’s your choice. In my recipe, I’ve used green beans to decorate my soup, not in the soup itself.
- When it comes to pureeing everything into a cream, I’ve used a chunk of full fat raw butter; instead of butter, you can also use avocado or coconut milk and it won’t change the texture or the taste too much.
Health benefits of resistant starch
I like this recipe because it’s loaded with a type of healthy fiber called resistant starch. Resistant starch is a type of prebiotic fiber that’s food for your friendly gut flora. Prebiotics are indigestible food ingredients that stimulate the growth and maintenance of beneficial gut flora.
Resistant starch is a type of carbohydrate that our digestive enzymes cannot break down (it’ll not be digested in the stomach or in the small intestine) thus becoming food for the gut bacteria inside our colons. The name “resistant” starch comes from the fact that this type of carbohydrate will resist the digestion process.
In this recipe, resistant starch develops after cooking and cooling the potatoes. Once cooked and cooled, reheating your soup will keep intact all the resistant starch, which means you won’t have to eat this soup cold to get all the health benefits. Good to know, right!
Besides potatoes, other important sources of resistant starch include cooked and cooled rice, green bananas, plantains, carrots, onions, beans, peas or lentils, roots vegetables, tubers and grains to some extent. Actually most vegetables and legumes have some kind of resistant starch in them, with some having more resistant starch than others.
How to serve this soup
You can enjoy this soup by its own or with one or more of the following extras:
- Olives – Green olives or kalamata olives work great with almost any hot soup. They’ll add a bit of healthy fats and “texture” to the mix.
- Nuts – I’ve recently discovered that I liked to eat my soup with walnuts or pecans. Nuts add vitamins, minerals, healthy fats, protein and fiber to the mix, they’re super healthy, and a perfect match for this soup.
- Bread – Bread may not be the best thing to eat, but I’m a believer that a healthy piece of bread won’t kill you. You could try a slice of homemade bread, low-carb bread, gluten-free bread or sourdough bread.
- Cheese – There are a few types of cheeses that always work great with any hot soup. My favorites cheeses are French cheeses like brie and camembert, but I also love Italian mozzarella or English cheddar.
Give this recipe a try and I bet you won’t regret it! This soup works great when you have a cold, when you feel tired or when you simply want something simple and tasty to eat. It’s one of those soups that will heal you from the inside out; if great for your gut flora (because of the resistant starch) and it tastes awesome!
If you make this soup, let us know! Leave a comment or take a picture and tag it #refreshmyhealth on Instagram. I’d love to see what you come up with. Cheers and enjoy your soup!
What’s your favorite cream soup recipe? Would you try this recipe? Let me know in the comments.
Very Simple Sweet Potato Cream Soup
- 3 white potatoes (remove skin, cut into cubes)
- 2 small sweet potatoes (remove skin, cut into cubes)
- 1 leg fennel (chopped)
- 1 stick celery (chopped)
- 1 cup green peas (optional)
- 1 tsp Himalayan salt
- dried basil
- black pepper (to taste)
- 1 tbsp raw butter (lightly salted)
- 1 tbsp green peas (cooked, to decorate)
- In a cooking pot, add sweet potatoes, white potatoes, celery and fennel.
- Cover with water, bring to a boil and cook for a few minutes, until the white potatoes become soft enough.
- Transfer excess water into a separate bowl and let the cooked ingredients cool down a bit.
- Add cooked veggies into the blender. Add butter, together with salt and spices.
- Blend until you obtain a creamy consistency. Consider adding a bit of water if your blender has a hard time pureeing the ingredients. A bit more butter could also help with reaching that perfect creamy texture.
- Once done, pour into a plate or a bowl, and decorate with green peas, green beans and black pepper. Serve hot or at room temp. Enjoy!
- The World’s Healthiest Foods, Fiber
- Mark’s Daily Apple, The Definitive Guide to Resistant Starch
- Mark’s Daily Apple, Resistant Starch: Your Questions Answered
- Chris Kresser, Resistant Starch Health Benefits
- Prebiotin, Benefits of a High Fiber Diet