Red Pepper and Sweet Potato Soup
Quick answer: Soften an onion in low calorie cooking spray, add red peppers, sweet potato, garlic and vegetable stock, simmer for 20 minutes and blend. It serves 4 at about 117 calories a bowl.
- Prep: 10 minutes
- Cook: 20 minutes
- Serves: 4
- Calories: about 117 per bowl
Red pepper and sweet potato soup is a smooth, slightly sweet soup made with just a few ingredients. The sweet potato gives it body and the peppers give the colour. It takes 30 minutes in a pan, or you can use a soup maker.
Written by Matt, Matt’s Cafe.
Jump to: Recipe card · How do you make red pepper and sweet potato soup? · Do you need to peel the sweet potatoes? · Can you freeze red pepper and sweet potato soup? · How do you make it spicier? · What can you serve with it? · How long does it keep in the fridge? · How many calories are in red pepper and sweet potato soup?
How do you make red pepper and sweet potato soup?
- Spray a saucepan with low calorie cooking spray, add the chopped onion and cook on a medium heat until soft. Boil the kettle while it cooks.
- Add the chopped red peppers, diced sweet potato and crushed garlic. Dissolve the stock cube in 900 ml of boiling water and pour it in.
- Bring to the boil, then simmer for 20 minutes, until the sweet potato is soft and starting to fall apart.
- Add chilli powder or cayenne pepper if you like, plus salt and black pepper.
- Blend with a hand blender until completely smooth.
- Soup maker method: put all the ingredients in the soup maker, add the water and stock and run the soup programme.
Do you need to peel the sweet potatoes?
Peel them for the smoothest soup. The skin can leave small flecks when blended.
Can you freeze red pepper and sweet potato soup?
Yes. Cool it quickly, pour it into airtight containers and freeze for up to 3 months. Defrost in the fridge and reheat until piping hot all the way through.
How do you make it spicier?
Add chilli powder or cayenne pepper to taste after simmering. Start with a pinch.
What can you serve with it?
Crusty bread or air fryer croutons. Add the calories of anything you serve with it.
How long does it keep in the fridge?
Up to 3 days in a covered container.
How many calories are in red pepper and sweet potato soup?
About 117 calories a bowl. The pot is about 467 calories: 4 medium red peppers (about 600 g) 160, 150 g of onion 60, 2 medium sweet potatoes (about 270 g peeled) 230, 1 stock cube 8, 1 garlic clove 4 and low calorie cooking spray 5. Divide by 4. Bread or croutons are extra.
Red Pepper and Sweet Potato Soup
4
People10
minutes20
minutes117
kcal30
minutesEasy red pepper and sweet potato soup made with onion, garlic and vegetable stock, ready in 30 minutes. About 117 calories a bowl. Serves 4, soup maker method included.
Ingredients
Tesco low calorie cooking spray
150 g onion, chopped
4 medium Tesco red peppers (about 600 g), chopped
2 medium Tesco sweet potatoes (about 270 g peeled), diced
1 garlic clove, crushed
1 Tesco vegetable stock cube in 900 ml boiling water
Chilli powder or cayenne pepper, optional
Salt and black pepper
Directions
- Spray a saucepan with low calorie cooking spray, add the chopped onion and cook on a medium heat until soft. Boil the kettle while it cooks.
- Add the chopped red peppers, diced sweet potato and crushed garlic. Dissolve the stock cube in 900 ml of boiling water and pour it in.
- Bring to the boil, then simmer for 20 minutes, until the sweet potato is soft and starting to fall apart.
- Add chilli powder or cayenne pepper if you like, plus salt and black pepper.
- Blend with a hand blender until completely smooth.
- Soup maker method: put all the ingredients in the soup maker, add the water and stock and run the soup programme.
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