Spiced Sweet Potato Soup with Pecans

Spiced Sweet Potato Soup with Pecans

  • Serves: 4 - 6
  • Prep Time: 00:15
  • Cooking Time: 00:25
Print

A smooth, thick and mildly spiced soup with a little crunch from pieces of pecans scattered through. Add a dollop of natural coconut yoghurt and a sprig of coriander to dress up your soup.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1 - 2 Tbsp ghee, or coconut oil
  • 1 med onion(s), roughly diced
  • 2 tsp garlic, minced
  • 2 tsp ginger, minced or grated
  • 1 1/2 tsp garam masala, or to taste
  • 1 1/2 tsp curry powder, or to taste
  • 1 tsp cinnamon
  • 750g sweet potato, roughly diced
  • 1 litre chicken broth/stock, or vegetable broth
  • 1/2 head cauliflower, chopped into evenly sized pieces
  • 1 med zucchini, roughly sliced
  • 400ml can coconut milk, or milk of choice
  • 1 1/2 tsp sea salt, and 1/4 tsp pepper or to taste
  • 1/4 - 1/3 cup chopped pecans
  • To serve: coconut yoghurt, and coriander leaves

Directions

Heat a large soup pot on medium heat.

Add the ghee, onion, garlic and ginger to the pot and cook, stirring for 2 minutes.

Add the garam masala, curry powder and cinnamon, and stir them through the onion mixture until fragrant.

Add the sweet potato and stir to coat well with the onion and spice mixture. Add the chicken broth and bring to a simmer and cook for 5 minutes.

Add the cauliflower and zucchini (add a little extra liquid if all the vegetables aren't quite covered). Bring the pot back to a simmer and cook the vegetables for 10 minutes or until tender.

Remove from the heat and add the coconut milk and season with the salt and pepper to your taste.

Blend the soup in batches until smooth, with no green bits visible from the zucchini skin.

Add some pecan pieces to the bottom of each bowl, ladle in the soup and add a dollop of natural coconut yoghurt and extra pecans on top.

Optional, serve topped with coriander leaves.

ghee

Ghee is clarified butter, it is pure butter fat that has had the milk solids removed. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brand is Organic Valley Purity Farms which I purchase online from iherb. It is also very easy to make yourself.

onion(s)

In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

ginger

Ginger root is widely used as a spice but also for medicinal purposes. It is a hot spice which you will find in many commercial curry powders. It's often used to prevent motion sickness and nausea. Some studies have shown joint swelling in people suffering with arthritis experience less pain and swelling when taken daily. I like to use fresh minced ginger in my meals and dry ground ginger in baked goods.

garam masala

Garam masala is an Indian blend of ground spices. Typical ingredients for garam masala are, cardamom, cinnamon, cloves, cumin, black peppercorns, coriander, nutmeg, however different brands can use other spices too. Different brands can have stronger flavours than others, I purchase 'Simply Organic' brand, which doesn't contain any fillers like cornflour or maize.

curry powder

Curry powder is a mix of spices, different brands can have different combinations. Most curry powder recipes contain coriander, turmeric, cumin, fenugreek, chili peppers, garlic, caraway and can also contain mustard seed and cinnamon. Read your labels as some cheaper brands container fillers like maize (corn), I purchase the 'Simply Organic' brand.

cinnamon

I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.

sweet potato

Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.

chicken broth/stock

Making home made chicken broth is a great way to heal Leaky Gut and excellent to drink when unwell. Traditionally broth was made just from bones and simmered for hours to remove the gelatin, marrow and goodness from them. These days vegetables are also added to give extra flavour. By using a slow cooker, making your own broth/stock is so easy. As soon as a roast chicken is eaten, all the bones go into the fridge or frozen ready for the next batch of broth. If purchasing store bought stocks, read the labels as many companies have changed the name of MSG to yeast extract. Organic or free range brands are available. Chicken broth recipe is on page 295 of The JOYful Table cookbook. Freeze ice block trays filled with chicken broth for when a small amount is required for a recipe.

cauliflower

Cauliflower is one of the cruciferous vegetables that should be eaten on a regular basis, as it has huge health benefits. One cup of cooked cauliflower provides you with 73% of your DRI of vitamin C, it's also a good source of vitamin K. You will find several dozen studies linking cauliflower to cancer prevention.

zucchini

A zucchini is also called a courgette or summer squash depending on which country you live in. Zucchini looks similar to a cucumber and is usually served cooked with it's skin left on. Zucchini contains a good amount of folate, potassium, vitamin A,C and fibre.

coconut milk

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. See coconut milk recipe on page 299 of The JOYful Table cookbook. If purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

pecans

Pecans are a rich source of dietary fibre, manganese, magnesium, phosphorus, zinc and thiamin. Nuts are a great protein snack. Eat them raw or activated and it's best to avoid store bought roasted nuts that have been cooked in canola, sunflower or similar vegetable oils.

coconut yoghurt

You will be able to find a recipe for cultured coconut yoghurt online using grass fed gelatin or tapioca starch for thickening. If purchasing a commercial yoghurt, read labels as many use vegetable gums and additives. Coconut yoghurt can be made in a yoghurt maker or a Thermomix machine. If you can tolerate some dairy natural organic Greek yoghurt can be used in it's place.

} }