Carrot & Sweet Potato Soup Recipe
Check out this recipe—delicious, anti-inflammatory, and perfect for any meal!
Hello! Starting this week, I’ll be sharing anti-inflammatory recipes again! Looking for a tasty way to support your health? Today’s recipe is a creamy Carrot and Sweet Potato Soup, featuring anti-inflammatory ingredients like ginger, turmeric, and antioxidant-rich vegetables. Blended until smooth, this comforting soup is a must-try!
The Story Behind the Dish
This summer, while traveling, my bottom permanent retainer decided to break—fantastic, right? Or, to be fair, I broke it while eating an apple core (yes, I eat the entire apple). Let's just say... the apple broke it. That feels most accurate. For two weeks, I had a wire poking my tongue, making chewing difficult and painful. Naturally—because why not?—I bought an immersion blender and started blending everything.
The upside? I got creative with soups and puréed dishes. And I’ve even mastered the art of using an immersion blender without splattering the walls or myself! (Tip: Keep the blades submerged and use the pot's lid as a shield.) This dish is one of my favorites. It’s like butternut squash soup, but without the butternut squash.
Recipe Overview
Preparation Time: 15 minutes
Cooking Time: About 1 hour and 15 minutes
Servings: 2-4 servings
Ingredients
1 yellow onion, minced
4 garlic cloves, minced
2 tablespoons olive oil or coconut oil
2 tablespoons freshly grated ginger
1 red bell pepper, chopped
2-4 tablespoons curry powder (adjust the amount based on your preferred spice level and the flavor of your curry blend)
1 teaspoon of smoked paprika
3 medium carrots, chopped
2 large sweet potatoes, peeled and diced
3-4 cups vegetable stock, enough to cover the ingredients (adjust the amount based on your desired soup thickness)
1 cup coconut milk (optional)
Salt and pepper, to taste
Instructions
Heat the Pot: Place a pot on the stove over medium heat. Add just enough oil to coat the bottom of the pot for sautéing.
Sauté Aromatics: Add the minced garlic and onion. Sauté until translucent.
Add Ginger: Stir in the freshly grated ginger and sauté for about 2 minutes.
Cook Bell Pepper: Add the chopped red bell pepper and sauté until softened.
Add Spices: Sprinkle in the curry powder and smoked paprika, stirring to coat the ingredients. Cook for about 1 minute to release the flavors of the spices.
Add Carrots and Sweet Potatoes: Stir in the chopped carrots and diced sweet potatoes, ensuring they are well coated in the spice mixture. Sauté for about 90 seconds.
Add Stock: Pour in enough vegetable stock to cover the ingredients.
Simmer: Reduce the heat to low and let the soup simmer until the sweet potatoes and carrots are soft, about 1 hour.
Finish with Coconut Milk: For a creamier soup, stir in the coconut milk and let it cook for 3-5 more minutes.
Season: Add salt and pepper to taste.
Blend: Use an immersion blender to blend the soup until it reaches your desired thickness.
Serve: Ladle the soup into bowls.
Garnish: For an extra touch, you can garnish your bowl of soup with chopped fresh parsley, roasted corn kernels, a sprinkle of paprika, or toasted pumpkin seeds.
Note: There's already some turmeric in the recipe from the curry powder, but if you have extra turmeric powder on hand, feel free to add a bit more for an extra anti-inflammatory boost—I would have done the same if I had some!
Anti-Inflammatory Benefits
This recipe is anti-inflammatory because it includes several ingredients known for their inflammation-fighting properties.
Ginger contains compounds with anti-inflammatory and antioxidant effects. Studies show ginger can help with certain digestive issues and provide relief for some types of joint pain.
Curry powder typically contains turmeric, which is rich in curcumin, a compound widely recognized for its anti-inflammatory and antioxidant benefits. Curcumin can help reduce inflammation at the molecular level.
Garlic and onions both contain compounds like allicin that help reduce inflammation and boost the immune system.
Coconut milk adds a creamy texture while providing healthy fats, including medium-chain triglycerides (MCTs). MCTs are easier to digest than longer-chain fatty acids and are quickly metabolized for energy. Some studies suggest that MCTs may have anti-inflammatory properties. Coconut milk may also be a less inflammatory alternative to dairy for individuals who are sensitive to lactose or dairy proteins.
Vegetables like carrots, sweet potatoes, and bell peppers are loaded with vitamins, minerals, and antioxidants, all of which support overall health and may help reduce inflammation in the body.
It's worth noting that these ingredients may work synergistically, potentially enhancing their anti-inflammatory effects when combined in dishes like this soup. By incorporating a variety of these foods into your diet, you may be able to better support your body's natural anti-inflammatory processes.
Remember, while this recipe includes ingredients with anti-inflammatory properties, it's part of a broader approach to healthy eating. A balanced diet rich in a variety of whole foods is key to managing inflammation and promoting overall health.
Food for Thought
As you prepare the soup, remember that every step brings you closer to a delicious, nourishing meal. Whether you're blending like a pro or dodging the occasional splatter, you're on the right track. Keep experimenting, enjoy the flavors, and laugh off any kitchen mishaps. Here's to tasty adventures and a happier, healthier you—one bowl at a time!
Take care,
Rebecca
Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.