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| Curried Carrot and Sweet Potato Soup |
This weekend I made Curried Carrot and Sweet Potato Soup, inspired by a Carrot and Sweet Potato Soup recipe in the the New York Times this past week. With Thanksgiving just a week away, I’ve been trying to come up with some festive dishes that will satisfy Thanksgiving guests with rich, full flavors (so you feel like you’re getting a special treat), without the higher fat content typical in many Thanksgiving recipes.
This week I hope to post several healthy, full flavored recipes that fit the festive Thanksgiving theme, including today’s Curried Carrot and Sweet Potato Soup.
This Carrot and Sweet Potato Soup is naturally sweet and rich tasting, aromatic with kaffir lime leaves and lemongrass, and has the added bonus of a bright, beautiful orange color, perfect for Thanksgiving.
Both carrots and sweet potatoes are rich in alpha- and beta-carotene (“pro-vitamin A carotenoids”), antioxidants that turn into vitamin A in the body. Carrots and sweet potatoes are also good sources of vitamin C, dietary fiber, and other heart-healthy nutrients. Studies have shown that diets high in carotenoids are associated with a reduced risk of heart disease. Some laboratory studies have found that vitamin A may enhance the immune system, slow tumor growth, shrink tumors and make some cancer treatments work better.
Here’s the recipe for Curried Carrot and Sweet Potato Soup:
Curried Carrot and Sweet Potato Soup
For faster cooking, I shredded the carrots and sweet potatoes in a food processor. You can also dice them and cook them longer. Kaffir lime leaves and lemongrass add a wonderful aroma.
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| Kaffir Lime Leaves (I got these from Whole Foods) |
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| Remove tough outer leaves of lemongrass, leaving only tender parts |
Printable Recipe
1 tablespoon olive oil
1 medium onion, chopped
1 tablespoon ginger, minced
1 1/2 pounds carrots, peeled and shredded
1 pound sweet potatoes, peeled and shredded
2 teaspoons curry powder
4 kaffir lime leaves
1 stalk lemongrass, tender parts only, cut into 2″ pieces
6 cups vegetable stock, unsalted
1 1/2 teaspoons salt (if using salted stock, reduce added salt)
1/4 cup light coconut milk
Heat oil in a large soup pot over medium heat. Add onions and ginger, and cook until softened, about 3-4 minutes. Add carrots and sweet potatoes.
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| Shredding the carrots and sweet potatoes shortens cooking time |
Cook until they begin to soften, about 3-4 minutes. Add curry powder, mix well, and cook 1 minute to develop flavor. Add kaffir lime leaves, lemongrass, vegetable stock and salt. Bring to a boil, reduce heat to low, and cook, covered, for 20-25 minutes, until vegetables are soft. Stir in coconut milk and cook 2 more minutes. Remove kaffir lime leaves.
Puree soup in batches in a blender (I fill the container just below the halfway mark), being careful to remove the stopper in the cover to prevent hot soup from splashing. You can also puree the soup in a food processor. Serve immediately or refrigerate until ready to serve. This soup will keep for several days in the refrigerator.
Serves 4-6.
This Mama Cooks’ Carrot and Sweet Potato Soup with Cranberry Relish
Sources:
The World’s Healthiest Foods by George Mateljan
cancer.org: Vitamin A and Beta Carotene
The Cancer Project: How Carotenoids Help Protect Against Cancer
Anticancer Ingredients: Carrots, Sweet Potatoes, Onion, Curry Powder (turmeric is one of the ingredients)
Figures… the one time I don't have carrots in the fridge, sad day, haha! This looks so delicious! My toddler would be crazy about this. He is such a veggie lover!
You can also use winter squash if you have that on hand. Hope you have a chance to try it.
Thank you so much for this recipe. I am Asian so I had most of the ingredients. I currently can not eat any solid food due to braces so when is was able to search this recipe I was in heaven. Above all that it’s healthy!! Which was a bonus. Thanks again!
So glad you found this recipe – my kids have all had braces, so I’ve made lots of soft foods and pureed soups for them.