Nutrient-dense and creamy, vegan sweet potato soup with ginger and turmeric
10/29/2020 / By Rose Lidell / Comments
Nutrient-dense and creamy, vegan sweet potato soup with ginger and turmeric

Sweet potatoes are full of vitamins and minerals that help boost your overall well-being. Reap the health benefits of this starchy root vegetable by combining it with other superfoods to make a warm bowl of creamy, vegan sweet potato soup with ginger and turmeric!

Health benefits of sweet potatoes and turmeric

A medium-sized sweet potato contains 112 calories, zero total fat and zero saturated fat. The same serving size also contains 26 grams of total carbohydrates, four grams of dietary fiber, five grams of sugar and two grams of protein.

Additionally, a medium-sized sweet potato contains:

  • 438 mg of potassium or 12 percent of the Daily Value (DV)
  • 32 mg of magnesium (8 percent DV)
  • 39 mg of calcium (3 percent DV)
  • 3 mg of vitamin C (5 percent DV)
  • 0.8 mg of iron (3 percent DV)
  • 0.3 mg of vitamin B6 (15 percent DV)
  • 18,443 international units (IU) of vitamin A (386 percent DV)

Below are four reasons to incorporate sweet potatoes into your regular diet.

  1. It boosts immune health. Vitamin A also has a role in other bodily functions such as cellular communication, growth and differentiation. According to studies, vitamin A has a crucial role in enhancing immunity.
  2. It promotes eye health. Sweet potatoes are rich in vitamin A that’s essential for your eyesight and promotes healthy vision. Studies have also found that greater vitamin A and beta carotene intake can help lower your risk of developing cataracts.
  3. It can help reduce blood pressure and stroke risk. Sweet potatoes contain both potassium and magnesium, two minerals that are needed for blood pressure support. Scientists report that diets rich in potassium help boost cardiovascular heart health by reducing blood pressure and offering protective benefits against stroke.
  4. It can lower LDL (low-density lipoprotein) or bad cholesterol. Sweet potatoes contain dietary plant-based fiber that may help reduce LDL cholesterol. Fiber also helps reduce your risk of heart disease, obesity and Type 2 diabetes.

While acute inflammatory responses help your body heal injury, irritation, or infection, chronic inflammation has been linked to diseases like heart disease, stroke, or autoimmune disorders.

This hearty soup also contains turmeric. The deep orange spice contains an active ingredient called curcumin, a compound that may help minimize inflammation and prevent disease.

Creamy, vegan sweet potato soup with ginger and turmeric

This soup recipe contains sweet potatoes with creamy coconut milk, along with ginger and turmeric that help boost your immunity. Who says comfort food can’t be delicious and good for you?

If you don’t have sweet potatoes, use cauliflower or carrots instead. To give the soup more depth of flavor, roast the veggies before pureeing them with liquid.

For a dairy-free soup, add a shot of olive oil at the end of the blending process to give the dish a creamy, rich texture.

Ingredients for 4 servings:

  • 4 cups of vegan broth or water
  • 2 cans of coconut milk
  • 2 to 3 tablespoons of olive oil
  • 1 tablespoon of ginger powder
  • 1 tablespoon of turmeric powder
  • 1 shallot, quartered
  • Salt

Preparation:

  1. Preheat the oven to 425 F. Line a baking sheet with parchment.
  2. Cut the sweet potatoes into two-inch pieces. Toss the sweet potatoes with olive oil, a pinch of salt, ginger and turmeric powder.
  3. Spread the sweet potatoes on the baking sheet. Give each piece space in an even layer.
  4. Roast the sweet potatoes for 20 to 25 minutes or until the edges start to brown. Remove from the oven.
  5. In a Dutch oven, heat a tablespoon of olive oil to coat the bottom of the pot. Add the shallot and sweet potatoes, then pour the broth and the coconut milk.
  6. Bring the mixture to a simmer for about 20 minutes or until you can easily mash the sweet potatoes with a clean spoon.
  7. Work in batches. Process the soup in a blender, then add one to two tablespoons of olive oil. Blend until the soup has a creamy, silky texture.

Homemade croutons

Ingredients:

  • Stale gluten-free bread
  • Olive oil

Preparation:

  1. Rip the stale bread into even pieces.
  2. Toss the bread with two tablespoons of olive oil to coat the bread. Sprinkle with salt and pepper to taste.
  3. Spread the croutons out on a baking sheet and bake at 350 F until crunchy. Top the soup with croutons before serving.

Boost your immune health with a tasty bowl of creamy, vegan sweet potato soup with ginger and turmeric topped with gluten-free croutons!

Sources:

MindBodyGreen.com

GoodHousekeeping.com

Healthcare.utah.edu

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