Calories for Spicy Sweet Potato, Red Pepper and Carrot Soup
This soups serves 4 and is 165 calories per serving, which is great for a delicious filling bowl of soup.
There are lots more recipes around this calorie value in my 100-200 calorie recipes section.
If you are using these recipes as part of a calorie controlled diet or healthy eating plan, you can calculate your daily calories by using a calorie calculator, as this will vary per individual depending on various factors.
Ingredients for Spicy Sweet Potato, Red Pepper and Carrot Soup
In this easy recipe, I use the following ingredients
sweet potato carrots red pepper garlic, crushed onion
seasonings: turmeric, cumin seeds, ground cumin, ground coriander, paprika, cayenne pepper, salt and black pepper
stock (chicken or vegetables)
olive oil spray
fresh coriander (cilantro)
See recipe card for quantities.
I like to get all the ingredients ready in advance and then this is a super quick and simple recipe to cook all in one pan.
Substitutes for Sweet Potato
A great substitute for sweet potato in recipes in butternut squash, it has a similar colour, flavour and texture but it lower in carbs and calories, so a great option if you want to reduce the calories a little more in a recipe.
White potato can be substituted for the sweet potato if you don’t like the sweetness of sweet potato, but I find that little bit of sweetness balances the spices in the recipe.
Smooth vs Chunky Soups
Many people like there soup to be completely smooth and others prefer a more chunky soup. I am definitely one of the later. I just find a soup is more hearty and filling if you can see chunks of the vegetables. It can be a bit too much like a puree or baby food when it’s completely smooth.
If you want your soup really smooth then a counter top blender will be you best option for blending, but if you like to keep some pieces of the vegetables in the soup then a stick immersion blender is perfect and they are very reasonably priced too. I just give it a rough blend to thicken the soup, but not for too long that it blends everything in the pan.
Toning down the Spice Level in a Recipe
Not everyone likes spicy food but still may like the look of a recipe and want to give it a try.
The only ingredient that adds the heat to this recipe is the cayenne pepper, so either use a lot loss or omit all together if you don’t like food too spicy. Be careful with the paprika you use also. For this soup I use just regular paprika (it’s also known as sweet paprika) – smoked varieties can be hot, so will add some heat to the dish too.
If however you add all the cayenne and find the spice level too much for you, adding a little acidity like lemon or lime juice can tone down the heat, or a little sugar/sweetener or if you like creamy soups, a spoon or two of yoghurt or a little drizzle of coconut milk.
Variations and Optional Add-ins
This soup is delicious just as it is or some lightly buttered wholegrain bread, but I do occasionally switch it up just to make it slightly different.
For example if I want to add some protein, these are some great options to stir in to the soup:
Cooked Sausage (choose a low calorie brand you enjoy)
Cooked Leftover Chicken or Turkey
Crumbled Feta
Grated Cheddar
Cooked ground meat (pork, turkey or chicken – I find beef a bit too rich for this soup)
or if I want to keep it meat free but make it a bit more filling I may add one of the following:
Cooked Quinoa
Cooked Rice
Cooked Pasta (small varieties are best – like orzo, ditalini or stelline, but any shape is fine)
Then you can also make this into a creamy soup by adding the following:
120g of light cream cheese
swap out 1 cup of the stock for 1 cup of coconut milk (light is lower in calories but not as thick)
swap half the stock for 2% milk, but you may wish to add a little cornstarch to thicken (around 2 tablespoons) or blend some of the vegetables for your desired consistency)
Freezing
This soup is great for batch cooking and freezing. To freeze I recommend freezing in one portion containers, that way you can just take out what you need.
To reheat, fully defrost in the fridge and then gently heat in a pan over a low heat until heated through or you can reheat in the microwave.
Sometimes soups will thicken as they cool and I do like my soups to have a good amount of broth, so if it is too thick, I will often just add in some more stock to loosen it all a bit when I reheat.
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Recipe Card
Yield: SERVES 4
Spicy Sweet Potato, Red Pepper and Carrot Soup
A delicious healthy low calorie soup that combines sweet potatoes, red bell pepper and carrots with a subtle spicy kick. It’s perfect for lunch of dinner.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Ingredients
1 large sweet potato, peeled and chopped (approx 350g)
1 large carrot, finely chopped
1 red bell pepper, finely chopped
2 cloves of garlic, crushed
1 medium onion, finely chopped
2 teaspoons of paprika
1.5 teaspoons of ground cumin
1 teaspoon of ground coriander
½ teaspoon of turmeric
½ teaspoon of cayenne pepper
960ml (4 cups) of chicken or vegetable stock
Salt and pepper to season
olive oil spray
1 large handful of freshly chopped coriander (optional)
Instructions
Spray a large deep saucepan over a medium high heat with olive oil spray
Add onion and carrot fry for a couple of minutes,
Add in the red pepper, sweet potato, garlic, paprika, cumin, coriander, turmeric and cayenne and stir well to coat
Add in the stock, Bring to a boil and then simmer for 20 minutes until all vegetables are softened
Add half the soup to a blender and blend until smooth and add this back into the soup and continue to simmer until your preferred thickness.
Season with salt and pepper to taste
Stir in the fresh coriander.
Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
Calories – scroll down to nutritional info box
WW Points and other Slimming or Weight Loss programs: due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
Gluten Free Friendly 🌾 – use gluten free stock
Dairy Free Friendly
Vegetarian/Vegan 🥗 – use vegetable stock
SUITABLE FOR FREEZING ❄️ – defrost in fridge and reheat gently until heated through, you may need to add some more stock to loosen
Extras – add in some cooked protein of your choice, or crumble on top some feta or cheddar, cooked rice or pasta is also a great addition.
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Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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