Sweet Potato & Fennel Soup
Sweet potato is a delicious low-fat fat food and not related to the ordinary potato. It possesses much higher content of vitamins, minerals and antioxidants. This recipe is based on a recipe from the Schumacher Colleges cookbook.
2 medium sweet potatoes (450g/1lb/3 ½ cups) chopped sweet potato
2 medium size fennel (225g/8 0z/1 ¾ cups) fennel
2-3 cloves garlic
1-2 onions
1 tsp. cumin seed
1-2 tbsp. cider vinegar (optional)
Olive or rapeseed oil to sauté
1 litre (1-1 ½ pints/3-4 cups) vegetable stock
Salt and Pepper to taste
Cream (I use dairy free cream)
Parsley chopped finely
Edible flowers - optional
1. Peel and rough chop the onions. Peel and fine slice the garlic.
2. Wash sweet potatoes, peel and cube. Wash and slice up the fennel, discarding the fibrous stalks but not the heart. Keep all different vegetables separate.
3. Begin to sauté the onion in olive oil until they are soft and translucent, add the fennel and garlic. Sauté for a further 5-10 minutes. Add the sweet potatoes and cumin. Cook it briefly before adding enough vegetable stock to cover vegetables. Bring to the boil and simmer until sweet potato is soft.
4. Blend the soup using a food processor, blender or stick blender. Add extra stock or water to achieve the desired consistency. Add cider vinegar, salt and pepper to taste.
5. Serve with a drizzle of cream and decorate with a sprinkle of chopped parsley and an edible flower.
Additional notes
Sweet potatoes have a particularly high level of vitamin E, which can help lower risk of many degenerative conditions, and is also a good source of Vitamin C and calcium, magnesium, iron and potassium, folic acid, phosphorus and beta-carotene.
They are easily digestible and excellent for inflammation of the digestive tract, ulcers and poor circulation. Detoxifying – binds heavy metals and removes them from body.
Fennel is also rich in Calcium, magnesium, phosphorus, folic acid, potassium, Vitamin C and rich in phytoestrogens and helps digestion of fats.