Wheatless Wednesday – Curried Carrot, Sweet Potato and Ginger Soup

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Happiness is…hot soup on a cold day.

On Monday I shared 25 things to make with sweet potatoes since I had just been gifted a big back of them…So which of the recipes did I decide to make?  Soup!   Curried Carrot, Sweet Potato and Ginger Soup to be specific.  It finally rained more than a few drops here in Northern California and when its cold and wet outside, soup is the ultimate comfort food since it warms you up from the inside out. I love this flavorful gingery soup, made creamy from the sweet potatoes and not from adding cream or butter.  At only 144 calories per serving (1 1/4 cups), this is a low calorie, zero cholesterol meal with a high nutrient payoff; 4.1 grams protein, 3.9 grams fiber, with loads of vitamins, including Vitamin C to help fight winter colds, plus iron and calcium.

This week we are eating orange on the rainbow.  So what does orange do for us?

“Most yellow and orange food is packed with carotenoids, which give them their vibrant colour. Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers.

However, these findings haven’t always been shown with supplements of beta-carotene, so it’s much better to boost intakes through eating foods which are naturally rich in beta-carotene such as carrots and sweet potatoes.” (Weightloss Resources)

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TIPS:  If I have really fresh, youngish carrots, I like to keep their peels on since so many of the nutrients are in or just under the peel and it’s a shame to cut them off.  Just scrub them with a vegetable brush or sponge and rinse.  They should be smooth and shiny.  If you have older carrots, you may have to peel them because the skins can have a bitter flavor that is best removed.

CURRIED CARROT, SWEET POTATO AND GINGER SOUP

1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

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  • Peel and cube sweet potato into about 1/2 inch pieces.

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  • Scrub carrots and slice or chop them into 1/2 inch pieces.

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  • Peel  ginger and grate about a tablespoon.

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  • Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.

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  • Add potato, carrots, ginger, and curry; cook 2 minutes.

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  • Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.

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  • Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

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  • Clean saucepan and pour soup back in and reheat.

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  • Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Curried Carrot, Sweet Potato and Ginger Soup

  • Servings: 4-6
  • Time: 40 minutes
  • Difficulty: easy
  • Print
20151111_083542

1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

  • Peel and cube sweet potato into about 1/2 inch pieces.
  • Scrub carrots and slice or chop them into a/2 inch pieces.
  • Peel  ginger and grate about a tablespoon.
  • Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.
  • Add potato, carrots, ginger, and curry; cook 2 minutes.
  • Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.
  • Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
  • Clean saucepan and pour soup back in and reheat.
  • Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

2 thoughts on “Wheatless Wednesday – Curried Carrot, Sweet Potato and Ginger Soup

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