Roasted Sweet Potato, Carrot and Apple Soup
Yields: about 8-10 cups Prep Time: 15 minutes Total Time: 1.5 hours
This is a great soup for a quick dinner with high nutrition. Sweet potatoes and carrots are an excellent source of beta carotene, which converts to vitamin A in the body – great for the skin and immune system. Serve with a grilled cheese, and there you have a dinner for the whole family in one!
4 cups sweet potatoes, diced
2 medium carrots, diced
1/2 cup yellow or red onion, diced
1/4 cup apple, diced
1 tablespoon olive oil
1/2 teaspoon dried thyme
1 teaspoon salt
2 teaspoons butter*
4 cups chicken or vegetable stock (homemade makes the soup very flavorful)
2 cups filtered water
1. Preheat oven to 375 degrees.
2. Place diced sweet potatoes and carrots, on a silicone or parchment paper lined baking pan. Toss vegetables in 1/2 tablespoon olive oil, 1/2 teaspoon thyme and 1/2 teaspoon salt. Roast at 375 degrees for 25 minutes.
3. Remove pan from oven, and add diced onion and diced apple. Toss with another 1/2 tablespoon olive oil and 1/2 teaspoon salt. Place pan back in oven and roast for another 20 minutes.
4. Remove pan from oven, and place all ingredients in a pot on the stove. Add 2 tablespoons butter and 32 ounces (4 cups) of chicken or vegetable stock and 2 cups of water. Simmer on low to medium heat for about 10 minutes.
5. Pour ingredients from pot in a food processor or high speed blender. (May need to do in two batches for smaller appliances, and be cautious when blending hot liquids). Once pureed, pour back into pot on stove.
6. *Serve with Parmesan cheese on top or with spoonful of half and half if desired. Otherwise, recipe is dairy free if oil is substituted for butter. Salt and pepper to taste.
This is a fabulous recipe for hectic days, especially in the colder months. It is quicker to prepare than most recipes, and I feel pretty decent about the nutritional content.
My kiddos enjoy anything they can dip, so sandwiches work pretty well as an accompaniment. Although, the youngest prefers simply dipping her fingers…
As I’ve mentioned before, I am not a big fan of hiding veggies in food, yet instead focusing on how to make a food more nutritionally dense. And sometimes, you just have to do what you have to do so your pickiest eater actually gets some good food into their little body! My kids rotate on who takes the trophy for pickiest eater. Lately, the winner of this title, has all of the sudden decided to refuse most vegetables in raw form.
So, aside from smoothies, soups are a great ‘go to’ food. Plus, the kids get some autonomy when adding any desired toppings. They can choose from shredded cheese to roasted (and salted) seeds to toasted tortilla strings. Believe it or not, the old adage is true – when kids get to have a hand in preparing the food, they tend to be more eager to eat it.
Roasting the vegetables bring a depth of flavor to the soup as well as adds a hint of natural sweetness. The nutritional load in this soup is immense, especially for the immune system. Vitamin A (in the form of beta carotene), fiber as well as vitamin C and potassium all are part of this delicious soup. I also left the skin on all of the veggies, with keeps in the nutrients that are stored in the skin of these nutrient dense vegetables.
As mentioned above, a finely grated Parmesan cheese, or an Asiago cheese bread would be wonderful with this soup. We added in a bit of half and half for unnecessary (but delicious) goodness!