Serves 6
Makes 6 cups (1.5 L)
Claudette Turnbull, RD
St. Catharines, ON
Nutrition Facts
Eating more dark-orange and red vegetables - such as sweet potatoes and red peppers - helps increase your intake of beta-carotene (the plant form of vitamin A), vitamin C and other antioxidants.
| 1 tbsp | olive oil | 15 mL |
| 1/2 cup | chopped onions | 125 mL |
| 2 cups | diced peeled sweet potatoes | 500 mL |
| 1 cup | diced peeled baking potatoes | 250 mL |
| 4 cups | chicken stock or vegetable stock or water | 1 L |
| 1 cup | fresh or frozen corn kernels | 250 mL |
| 1 | red bell pepper, roasted, peeled, seeded and diced | 1 |
| 1 | jalapeño pepper, seeded and chopped | 1 |
| Black pepper | ||
| 1/4 cup | chopped fresh coriander or green onions or parsley | 50 mL |
1. In a large saucepan, heat oil over medium heat. Add onions and cook for 3 to 4 minutes or until softened but not browned. Add sweet potatoes and potatoes; cook for 2 to 3 minutes.
2. Add stock; bring to a boil. Reduce heat and simmer, uncovered, for 12 to 15 minutes or until potatoes are tender.
3. In a blender or food processor, purée potato mixture in batches; return to pan. Add corn, red pepper and jalapeño pepper. Cook for 3 to 4 minutes. Season to taste with salt and pepper. Serve soup garnished with coriander.
Nutritional Analysis per serving
Calories 147
Protein 5.5 g
Fat 3.7 g
Carbohydrate 24 g
Dietary Fiber 2.8 g
Sodium 530 m
Excellent source of vitamin A, vitamin C. Good source of niacin. Moderate source of dietary fiber.
Food Guide servings
Grain Products
Vegetables & Fruit 2
Milk Products
Meat & Alternatives
Have with Best Hummus Dip (see recipe, page 49) and pita bread triangles or Pita Crisps (see recipe, page 48).
Serving Size: 1/6 recipe
1 
1/2 
1/2 
1/2 
1 
by Bev Callaghan RD and Lynn Roblin RD
(published by Robert Rose) © 2000 Dietitians of Canada
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