ℹ️ Recipe Page

This page shows a full recipe with ingredients, step-by-step method and a complete nutritional breakdown calculated from the Nutriofia database.

Ingredients

All quantities are shown per serving. Click any ingredient name to go to its full food profile, including its complete nutrient breakdown.

Logging to your day

Click 📅 Log this recipe to my day to expand the logging panel. Choose your date, meal slot (Breakfast, Lunch, Dinner or Snack) and number of servings, then hit Log it. All ingredients are added to your Day Tracker automatically — no need to add them one by one.

Nutrition breakdown

The nutrition panel shows macros and micronutrients per serving, calculated live from the ingredient quantities and the Nutriofia food database. Click any nutrient name to see its full profile.

Nutrition score

The score out of 100 reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
← Back to recipes
🥗
Roasted sweet potato & ginger soup
25 Nutrition score
Lunch 🥄 10 min prep 🔥 35 min cook 👤 4 servings

Silky smooth soup with roasted sweet potato, fresh ginger, coconut milk and warming spices. High in beta-carotene.

vegan high beta carotene gluten free high vitamin c
Ingredients (per serving)
Method
  1. 1 Peel and cube sweet potatoes. Toss with olive oil and roast at 200°C for 25 minutes until caramelised.
  2. 2 Sauté onion, garlic and fresh ginger until soft.
  3. 3 Add roasted sweet potato and vegetable stock. Simmer 10 minutes.
  4. 4 Blend until smooth. Stir in coconut milk.
  5. 5 Season and serve with a swirl of coconut milk.

🔒 Members only — log in to add this recipe to your day tracker

Sign in to log this recipe
Nutrition per serving
436 kJ
Energy (kJ)
102 kcal
Energy (kcal)
24.5 g
Carbohydrate
8.2 g
Total Sugars
2.7 g
Fibre (NSP)
1.7 g
Protein
0.41 g
Fat
68.2 mg
Sodium
0.17 g
Salt
Micronutrient
Potassium 483 mg
Vitamin A (RAE) 330 µg
Chloride 123 mg
Phosphorus 66.4 mg
Calcium 37.7 mg
Magnesium 27.7 mg
Vitamin C 24.5 mg
Folate 19.3 µg
Selenium 1.2 µg
Iron 0.833 mg
Pantothenic Acid (B5) 0.623 mg
Niacin (B3) 0.593 mg
Manganese 0.433 mg
Zinc 0.37 mg
Vitamin E (alpha-TE) 0.338 mg
Thiamin (B1) 0.203 mg
Copper 0.16 mg
Vitamin B6 0.127 mg
Vitamin K 0.123 µg
Riboflavin (B2) 0.02 mg
Minerals
Iodine 2.5 µg
Fatty acids
Saturated fat 0.173 g
Polyunsaturated fat (PUFA) 0.102 g
Monounsaturated fat 0.001 g
Sugars (breakdown)
Sucrose 6 g
Glucose (dextrose) 1.2 g
Fructose 0.975 g
Carbohydrate (breakdown)
Starch 17 g
Amino acids
Glutamic acid 0.055 g
Aspartic acid 0.036 g
Leucine 0.023 g
Lysine 0.023 g
Arginine 0.023 g
Valine 0.02 g
Phenylalanine 0.017 g
Isoleucine 0.016 g
Serine 0.015 g
Alanine 0.015 g
Threonine 0.014 g
Tyrosine 0.011 g
Glycine 0.011 g
Proline 0.011 g
Histidine 0.008 g
Methionine 0.007 g
Tryptophan 0.005 g
Cysteine 0.004 g
Carotenoids
Beta-carotene 3960 µg
Proximate
Water 116 g
Vitamins
Biotin (Vitamin B7) 0.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.517 g
Omega-3 (Alpha-linolenic acid) 0.042 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.58 mg
Kaempferol 0.193 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.