Sweet Potato Ginger Soup

Ingredients: Makes 12 servings


2 pounds sweet potatoes, peeled and diced
2 tablespoons canola oil, divided
3 ounces carrots, diced
2 ounces yellow onion, diced
1 tablespoon minced garlic
8 cups vegetable stock
¾ cup + 1 tablespoon flour
1¾ cup reduced fat milk
¼ cup maple syrup
1½ teaspoons salt
½ teaspoon ground pepper
2 tablespoons minced fresh ginger
1 tablespoons freshly chopped oregano


  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment or foil. Toss sweet potatoes with 1 tablespoon oil and spread in a single layer on baking sheet. Bake 20 minutes or until sweet potatoes are tender and golden.
  2. In a large stock pot, heat remaining tablespoon of oil over medium heat. Add carrots and onions, cover and cook until onions are slightly translucent, about 4 minutes. Add garlic, cover, and cook until garlic is slightly translucent, another 2-3 minutes.
  3. Add the stock and flour. Whisk until flour is fully incorporated. Stir in milk, syrup, salt, and pepper. Wrap ginger in cheesecloth and add sachet to the pot. Bring soup to a boil then lower heat and simmer 30-45 minutes. Remove sachet of ginger, squeezing out all the liquid.
  4. Use an immersion blender to blend contents of stock pot until smooth. If you do not have an immersion blender, you can also transfer soup to a food processor or conventional blender, but you may need to blend it in batches. Once smooth, add chopped oregano and serve. 

Serving size:
1 Cup;  Makes: 12 servings

Nutrition information:
Per 1-cup serving: 145 calories, 3 g fat, 1 g saturated fat, 5 mg cholesterol, 265 mg sodium, 26 g carb, 10 g sugar, 2.5 g fiber, 3 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group open in new window