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Spinach Sweet Potato Soup with Tempeh Croutons
Guess what my friends, it’s that time again! Time for another soup recipe!
I love soup. I love the simplicity that goes into them (unless you choose an unusually difficult recipe) and the easiness that surrounds them. Let me tell you a little secret – soup is vegans best friend! No really, it is. Soup can be made with just about anything you desire, and is packed with essential vitamins and minerals. Most importantly, soup is the perfect dish to use as many vegetables as you want.
There are many soup recipes out there, but this has to be one of my favorites to date (until I make another one that is and deem that my favorite). Not only does it have some of the best ingredients I use on a daily basis, but it looks and tastes incredible. I mean, look at that color! It’s simply divine.
We start this recipe off with leek, garlic and sweet potato. Combined, these ingredients offer us a good source of vitamin K, vitamin B6, folate, vitamin C, a range of antioxidants, and vitamin A. Depending on which type of sweet potato you use will affect the color of your soup and the range of antioxidants. I recommend the purple version for a brighter and more nutrient dense soup. Sweet potato also keeps you feeling fuller for longer as it is a complex carbohydrate (the good kind).
We then top of the soup with some tempeh, spinach, and limes for a good source of protein, calcium, iron, magnesium, and potassium. Add some cayenne pepper to taste and you are good to go!
The spinach sweet potato soup with tempeh croutons is the perfect meal for lunch or dinner because it’s:
- Super healthy.
- Family friendly.
- Easy to make.
- A great source of protein – 21g per serve.
- A good source of fiber – 9g per serve.
Soup is perfect for storing. You can either store it in the fridge for up to 48 hours in an airtight container, or you can place it in the freezer for up to 2 months. Handy hint: If you want to make heating your soup up as easy as possible, store it in a microwave safe dish. This way, you can heat it up straight away, avoiding any messy handling.
And that wraps up our spinach sweet potato soup with tempeh croutons recipe. I hope you enjoy this as much as I do. See you next time!
Liked this recipe? Why not head over and check out some of our other amazing soup recipes – the Creamy Tomato Soup with Lentils or the Chilled Green Pea and Onion Soup.
Ingredients
For the soup
- 1 dash cayenne pepper
- 4 cloves garlic (minced)
- 4 leeks (chopped)
- 2 limes (juiced)
- ½ tablespoon olive oil
- 8 oz spinach (washed and chopped)
- 28 oz sweet potato (chopped)
- 4 cups vegetable broth
For the croutons
- ½ tablespoon olive oil
- 10 oz tempeh (cut into small cubes)
Directions
- Preheat a big pot and add the olive oil to saute the leek for about 3-5 minutes.
- Add the garlic and fry it for about 30 seconds.
- Add the vegetable broth and the sweet potato and boil everything for about 10-15 minutes until the sweet potato is soft.
- For the tempeh croutons add the olive oil to a big skillet and fry until golden brown for about 5 minutes and then put aside.
- Add the rest of the ingredients to the soup and use and immersion blender to blend everything well.
- Before serving adjust the taste and sprinkle the tempeh croutons on top.
Nutrition Facts
Total servings 4
| Amount Per Serving | ||
|---|---|---|
| Calories 425 | From Fat 106 | |
| % Daily Value* | ||
| Total Fat 12g | 18.2% | |
| Saturated Fat 2g | 12.2% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 833.301mg | 34.7% | |
| Total Carbohydrate 65g | 21.6% | |
| Dietry Fiber 9g | 35.8% | |
| Sugars 14g | ||
| Protein 21g | 42.5% | |
| Vitamin A 0µg | ||
|---|---|---|
| Vitamin B-12 0.06µg | 0.9% | |
| Vitamin B-6 0.95mg | 47.3% | |
| Vitamin C 39.81mg | 66.4% | |
| Vitamin D 0IU | 0% | |
| Vitamin E 3.03mg | 10.1% | |
| Vitamin K1 322.98µg | 403.7% | |
| Calcium 262.06mg | 26.2% | |
|---|---|---|
| Copper 0.91mg | 45.6% | |
| Folate 208.11µg | 52% | |
| Folic Acid 0µg | ||
| Iron 6.75mg | 20.8% | |
| Magnesium 181.49mg | 45.4% | |
| Manganese 2.44mg | 121.9% | |
| Niacin 4.04mg | 20.2% | |
| Pantothenic acid 2.12mg | 21.2% | |
| Phosphorus 355.1mg | 35.5% | |
| Potassium 1517.64mg | 43.4% | |
| Riboflavin, 0.56mg | 33.2% | |
| Selenium 3.1µg | 4.4% | |
| Sodium 833.3mg | 34.7% | |
| Thiamin, 0.37mg | 24.7% | |
| Zinc 1.93mg | 8.6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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