Thai Sweet Potato Soup
Thai Sweet Potato Soup - Creamy and aromatic: great combination for a good mood
Healthy, because
Even smarter
Nutritional values
Folic acid from bok choy supports cell division and plays an important role in blood formation. Sweet potatoes contains the natural colorant beta-carotene. This not only provides the typical coloring, but is also valuable as a vitamin A precursor for healthy eyes and mucous membranes.
The term "Thai basil" hides three varieties of the herb: Horapa refines Thai soups like these with its licorice-like aroma. The lemony maenglak gives fish and drinks a fresh kick, while kaprao spices up hearty meat and wok dishes with its spicy note.
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 613 mg | (15 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 12.9 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 14 ozs Sweet potato
- 2 sm heads Bok Choy
- ½ bunch Thai basil
- 1 organic lime
- 1 shallot
- ¼ oz ginger roots
- 2 scallions
- 2 Tbsps soybean oil
- 1 Tbsp yellow Thai curry paste
- 9 ozs Coconut milk
- 9 ozs Vegetable broth
- salt
- 4 ozs frozen Peas (defrosted)
Preparation steps
Peel sweet potato and cut into 1⁄4-inch thick, bite-sized slices. Clean bok choy, wash, spin dry, cut stems lengthwise into strips, and leaves into coarse pieces. Wash basil, shake dry, pluck leaves. Wash lime, rub dry, and cut in half; cut 3-4 thin slices from the center and cut them in half. Squeeze the remaining lime.
Peel and finely dice the shallot. Peel the ginger and grate finely. Clean and wash spring onions, cut some onion green diagonally into rings and set aside, dice the rest. Heat oil in a pot. Sauté shallot in it over medium heat for 2 minutes. Add spring onion cubes and ginger and stir-fry for 2-3 minutes.
Stir in curry paste and steam for 1 minute. Add coconut milk and broth and bring to a boil. Season to taste with lime juice and salt. Add sweet potato and cook over medium heat for about 4 minutes. Add lime slices, bok choy and peas, and cook for another 3 minutes.
Add basil and cook for 1 minute. Remove vegetables from broth, place in deep plates or in bowls, pour broth over and sprinkle with spring onion greens.
