Diaries of a Plant Powered Dietitian

Soups

Posts tagged carrot
Detox Sweet Potato & Carrot Ginger Soup
20190320_070028.jpg

Just in time for spring, this delightful soup features some key ingredients to kick start your metabolism and support the body systems that play a role in detoxification. Sweet potatoes and carrots are rich in B vitamins, carotenoids, Vitamin A, and vitamin C, which are cofactors needed to support detoxification in the liver. Turmeric contains the antioxidant curcumin (which gives it that distinctively bright orange hue), and protects against oxidative stress and reduces inflammation, while gingerroot supports healthy digestion and garlic keeps the immune system thriving.

Try this soup with a dollop of Greek yogurt on top, or sprinkle with cilantro. It’s also tasty if topped with chopped peanuts or sunflower seeds.

Prep time: 15 minutes Cook time: 35 minutes Yield: 3 quarts (approximately 12, 1 cup servings)


Ingredients:

  • 1 lb. (16 oz.) of carrots (approximately 4 medium carrots)

  • 1 small sweet potato (approximately 4 oz.)

  • 1, 2” knob of fresh ginger root *use 1 tsp. of dried ginger if fresh is unavailable

  • 1, 1” knob of fresh turmeric root *use ½ tsp. of dried turmeric if fresh is unavailable

  • 1 medium white onion

  • 4 cloves of garlic, minced

  • 2 Tablespoons freshly squeezed lemon juice (juiced from about ½ large lemon)

  • ½ teaspoon salt

  • 1/8 teaspoon black pepper

  • 3 cups vegetable broth

  • 1, 13.5-14 oz. can of lite coconut milk (I used Thai Kitchen)

  • 1 Tablespoon coconut oil

Toppings (optional):

  • Unsweetened Greek yogurt

  • Fresh cilantro

  • Shelled sunflower seeds or chopped peanuts

Directions:

  1. Prep the ginger and turmeric by peeling each root (with a paring knife or vegetable peeler) and then grating with a fine toothed cheese grater or mincer. You should end up with minced ginger and turmeric root.

  2. Peel and dice the carrots into approximately ½” rounds. Wash and peel the sweet potato and slice lengthwise and then cut into 1”pieces. Dice the onion.

  3. Heat coconut oil in a medium sized soup pot. Add diced onion, sweet potato, and carrots and sauté until fragrant and softened slightly (the onions should start to turn translucent in about 6-8 minutes). Add the garlic, salt, pepper, ginger, and turmeric and cook another 2-3 minutes.

  4. Add the vegetable broth, bring to a boil, then lower to a simmer. Cover and simmer for 15-20 minutes. Check your veggies to see if they’re sufficiently softened – if not, continue to cook until soft enough to be blended.

  5. Add the coconut milk and lemon juice last and stir. Puree in batches with a blender or handheld immersion blender until smooth.

  6. Top with a dollop of Greek yogurt, toasted sunflower seeds or chopped peanuts, or fresh cilantro