Caribbean Spiced Sweet Potato-Carrot Soup
 
Prep time
Cook time
Total time
 
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Serves: yields about 6 cups
Ingredients
  • 1 large yellow onion, coarsely chopped
  • 3 garlic cloves, minced
  • ¾ tsp ground garam masala
  • ¾ tsp ground cumin
  • ¾ tsp ground coriander
  • ½ tsp ground turmeric
  • pinch ground cayenne pepper, it's hot so use accordingly
  • 1 large nub of ginger, finely grated (I used about 2 Tbsp)
  • 1 pound (450 g) carrots (about 4 cups), chopped or simply use baby carrots
  • 1 large sweet potato, peeled and cubed (you could microwave to soften if easier - see notes)
  • 1 banana, peeled and chopped (substitute ½ cup apple sauce or 2 tsp brown sugar)
  • 3 cups vegetable broth (or broth of choice)
  • 1 cup (or more) coconut milk
  • dash cinnamon or nutmeg for topping
Instructions
  1. In a large skillet, sauté onion and garlic in a little bit of olive over low-medium heat until the onion becomes translucent.
  2. Sprinkle dry seasonings (garam masala, cumin, coriander, turmeric and cayenne) over the onion and garlic as they cook, mixing with a wooden spoon to integrate the flavors.
  3. Add broth and coconut milk to the skillet with seasoned onion/garlic
  4. Add carrots, sweet potato and banana to the skillet (the liquid should mostly cover the vegetables/fruit) if it doesn't simply add a little coconut milk (or fluid of choice)
  5. Allow carrots, sweet potato and banana to simmer for about 10 minutes until the vegetables are barely soft (al dente)
  6. Add ginger to the skillet and mix to combine
  7. When vegetables are al dente, remove skillet from heat and allow it to cool somewhat before carefully transferring contents into a blender/food processor to purée to desired consistency. You can do this in batches if easier. Work carefully as the fluid will still be warm.
  8. If the consistency of the mixture is too thick after blending, simply add some chicken/veg stock or coconut milk to dilute. You could also add water or milk beverage of choice if preferred.
  9. Be sure to taste the soup to make any seasoning adjustments.
  10. Once desired consistency is achieved, carefully transfer the puréed soup back to the skillet to serve in individual bowls topped with a sprinkle of cinnamon or nutmeg and/or a drizzle of coconut milk (as desired) or cool fully before storing in a covered container in the fridge for up to 5 days.
Notes
1) This soup is intended to be thick but you can easily dilute to suit your preference with stock, water or milk of choice.
2) The ginger and cayenne bring distinctive flavor and heat to the soup -- I find them delicious and welcome but you can reduce the quantity or omit as desired.
3) If you find it difficult to cube an uncooked sweet potato (they can be quite hard), simply soften it in the microwave. (You can leave the peel on for this - that too will be easier to shed once softened).
Nutrition Highlights:
1) Sweet potatoes are a rich source of vitamin C and fiber and they also lead the vegetable pack with their concentration of beta-carotene, a powerful antioxidant. In tandem with carrots in this recipe, they bring a whopping concentration of beta-carotene which studies suggest can help guard against certain cancers and heart disease.
2) Curcumin, the active bright yellow pigment found in turmeric, is revered for its potent anti-inflammatory and antioxidant properties. Turmeric is thought to protect against cancer by inhibiting tumor formation and cell growth.
Recipe by Inspired Edibles at https://www.inspirededibles.ca/2015/01/creamy-sweet-potato-carrot-soup-wannabe-potage-crecy.html