Did you know you can make full-flavored, creamy soup with out broth and dairy? Trust me you will not miss broth, butter in taste, flavor and aroma. Soup is supposed to be light. It is an anticipation to upcoming meal. With broth and heavy cream soup can load up calories equal to meal. Soups made of canned ingredients and stock cubes are high in sodium, bad fat, less in nutrients. This kind of soup is unsatisfactory too. Soup is my favorite fall, winter relish. It feels so comforting sipping a warm bowl of soup.
Sweet potatoes are rich source of vitamin A, several other essential nutrients including vitamins B-6, C, E, K, thiamine, riboflavin, niacin, folate and pantothenic acid, as well as numerous minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. Sweet potatoes have amazing ability to help regulate blood sugar, type 2 diabetes. Research has verified that sweet potato extract can increase blood levels of adiponectin, a protein hormone produced by your fat cells, to regulate the way your body metabolize insulin, and even lower insulin levels when needed. This makes sweet potato a very diabetic friendly dish.
Sweet potato are orange-fleshed, lighter version of potatoes. Sweet potatoes don’t need to be refrigerated. You can store them for more than a month. They are more nutritious if cooked with the skin on.
There are two varieties of sweet potatoes; the pale yellow with a dry flesh and the dark orange with a moist flesh. The dark orange variety is plumper in shape and somewhat sweeter than the yellow variety.
Simple steps to make skinny, healthy, all-natural clean soup
1. Start with Healthy fats:
Olive oil, coconut oil, ghee are among healthy fats.
2. Onion, garlic, spring onion…
In oil, start frying onion and garlic. Topping with spring onion.
3. Spice it up
Adding chillies, chilli powder, other spices as fennel, cloves, cinnamon, star anise, mace, coriander powder etc. It is a long-standing myth that spicy food causes ulcers and other stomach problems. But research shows hot chili peppers actually protect the stomach lining and may prevent the gastric damage associated with anti-inflammatory painkillers.
Herbs add sumptuous flavor, aroma, taste and nutrition. Herbs are super nutritious. Replacing herbs in place of broth or dairy is an excellent low-calorie choice.
5. Pick from a variety of veggies
From vibrant asparagus, beets, cauliflower, mint, tomatoes, carrots, brussels sprouts, spinach… every vegetable, herb, root is equally qualified to make a healthy, delectable soup.
- 4 - sweet potatoes
- 2 cups washed, chopped cilantro
- ½ small red onion
- 3-8 green chillies
- 2 tbsp olive oil or coconut oil or ghee
- 1 1 inch chinese Ceylon cinnamon stick
- 1 bay leaf
- 2 star anise
- ½ tsp - coriander powder
- Pink Himalayan salt
- Add 1½ tbsp oil to a pot. Heat to medium.
- Add green chillies, onion. Cook till onion is transparent.
- Add sweet potatoes. Close lid and cook for 2 minutes. Add salt and cook till soft. Stir occasionally.
- Add cilantro. Cook for 2-3 minutes.Turn off stove. Let it cool.
- Grind the mixture.
- Add remaining oil or ghee to pot. Heat to medium.
- Add cinnamon, star anise, bay leaf.
- Add ground sweet potato mixture.
- Add salt, coriander powder. Cook for 3-5 minutes. Turn off stove.
- Garnish with cilantro.
- Server hot immediately.