Prep Time: 15 minutes
Cook Time: 15 minutes
Coconut Curry Sweet Potato Soup
My second sweet potato recipe, I guess I can’t get enough of sweet potatoes! I love sweet potatoes for both their remarkable rich flavor and quality nutrition. Sweet potatoes are high in fiber, vitamin B6, Beta Carotene, Potassium and Manganese offering a full suite of benefits including high Vitamin C and E that contribute to a healthy immune system. What better way to ward off the chill in the air than a hot cup of healthy soup with a little bit of spice?
Speaking of health benefits, curry holds its own in that arena. Curry reduces spikes in blood sugar and may improve sensitivity to insulin. Curry is reputed to fight cancer and help with lowering cholesterol and blood pressure. Used as an anti-inflammatory agent, it can also help with arthritis and has been shown to delay bone loss in osteoporosis.
Before turning to a meatless lifestyle one of my favorite dishes was coconut curry shrimp, I love the way that the flavors compliment each other, and hailing from San Antonio you know we like it spicy! I experimented with my old recipe sans shrimp and it was good, but I knew that I would find a replacement dish that complimented these flavors without compromise. This hot pureed soup is just the ticket with options that take it from sweet and spicy to hot and savory, your choice.
One savory option is nutritional yeast. Nutritional yeast is a non-active form of yeast that adds a cheesy, slightly nutty flavor to the mix. If you are not familiar with nutritional yeast and have adopted a vegan lifestyle, consider getting familiar! This yeast offers a complete protein that is high in vitamin B-12. Vitamin B-12 is a must have supplement for the vegan diet because non-animal sources are scarce. This nutrient is vital for proper nerve and brain function.
You always have options when creating a puree soup, I like my soup to be a little chunky so I purposefully pulse the final product rather than puree. In a chunky soup mushrooms add a delightful texture and flavor, but in a puree they tend to make the color a little “muddy” so they are listed as optional.
- 2 Large sweet potatoes
- 4 TBS olive oil divided
- 2 cloves garlic, minced
- 1 Small yellow onion
- 2 celery stalks
- (optional) 1 Portobello mushroom large
- 1 can of coconut milk (light)
- ½ TSP to 1TBS curry powder*
- 1 TSP Salt ½ TSP Ground pepper
- (optional savory) 4 TBS nutritional yeast
- (optional sweet) ¼ cup maple syrup
- 2 cup to 4 cups of vegetable broth
- (optional) red bell pepper
- (optional) cilantro
*Note curry powders vary greatly in spice flavor and heat. If you are new to curry start with a small amount and add to taste. I use a milder, yellow, Indian curry powder but am generous with the flavoring.
1. Cut 2 large sweet potatoes and boil for ~15 minutes. Potatoes are done when the flesh is pierced easily. You can peel the sweet potatoes or keep the skins for a “chunky” consistency with added fiber and nutrients.
2. While the potatoes are boiling, coarsely chop and sauté the small yellow onion and celery in 2 TBS of olive oil on low heat until the onions are soft but not translucent.
3. (Optional) chop the mushroom, add to the sauté mixture and continue cooking for three to five minutes, until the mushrooms are “wet” in appearance. Mushrooms will darken the soup but add a wonderful flavor.
4. Add the minced garlic to the sauté mixture in the final three to five minutes. Be gentle when cooking fresh garlic, undercooked garlic will be strong, over cooked garlic will be bitter.
5. When the onions are clear and slightly brown, remove the sauté mixture from heat and set aside.
6. Drain the sweet potatoes and put steaming into a food processor or a blender. Add remaining olive oil, curry, salt, pepper, coconut milk and sauté mixture. (Optional, add maple syrup if you enjoy a sweeter flavor; add nutritional yeast if you prefer savory or experiment with both)
7. Pulse the mixture, adding heated vegetable broth to desired consistency.
8. Pour soup into a bowl and add a garnish of coarsely chopped red bell pepper and cilantro to finish. Soup should be served hot.