Creamy sweet potato & roasted red pepper soup
For many of us, soups are the ultimate comfort food.
In this cold weather, I want nothing more than a nutritious and delicious warm soup. It’s still that time of year when we crave comfort foods like this creamy sweet potato & roasted red pepper soup.
Sweet potatoes are at the top of my cold-season shopping list.
This cozy soup is one of the best winter soups. It’s a creamy blend of sweet potatoes, roasted red peppers, and chickpeas for a protein boost.
Roasted red peppers, ginger, and ground cilantro liven up the humble sweet potato and give the soup a slightly spicy flavor.
Roasted red peppers have a sweet, charred flavor and pair well with the other ingredients.
When I combine ingredients for a meal, I like to know how they can affect my health. And when you add passion, the result is a delicious dish that does wonders for your body and mind.
So here is a healthy recipe that is easy to prepare, affordable, delicious, and nutritious.
With red bell peppers and sweet potatoes, this soup also contains vitamin A.
This soup is vegan, gluten-free, and endo-friendly. It is an excellent addition to a weight-loss diet.
Why are sweet potatoes good for you?
Sweet potatoes are rich in beta-carotene, converted to vitamin A, and known to support the vision and the immune system. The addition of fat can increase the absorption of vitamin A.
Sweet potatoes keep your gut healthy, vital for maintaining your hormone balance.
They are high in fiber, which supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating. High-fiber foods can help prevent menopausal weight gain.
Studies have shown that nearly 70 percent of our immune system is in the gut.
So if you take care of it, you’ll stay healthy. Plus, a healthy gut is vital for maintaining your hormone balance.
Sweet potatoes are also a healthy source of carbohydrates rich in magnesium, potassium, and other nutrients with powerful anti-inflammatory properties. Both magnesium and potassium are essential for keeping high blood pressure under control.
Women with endometriosis and menopausal women should include sweet potatoes in their diet.
For me, sweet potatoes have a well-deserved place in my diet. Along with other superfoods, green vegetables, and supplements, they have helped me keep endometriosis at bay and get through menopause well.
What ingredients do you use for this sweet potato & roasted red pepper soup?
Two large sweet potatoes (600 g), roughly diced
400 g red bell peppers, roasted
Two yellow onions, medium, coarsely chopped
Four cloves garlic, minced
One can of 400 g organic chickpeas, drained and rinsed
1 ½ liters water or organic vegetable broth
One teaspoon of organic ginger powder
One teaspoon of ground coriander
½ teaspoon ground organic turmeric
Four tablespoons extra virgin olive oil
Salt and pepper to taste
Organic feta cheese to serve (optional)
Fresh chopped parsley or cilantro (cilantro) to serve
I used a hand blender to puree the soup. You can also use a stand blender, but you will need to transfer the soup.
How to prepare this creamy sweet potato & roasted red pepper soup?
Preparation time 20 minutes
Cooking time 15 minutes
Makes four servings
Roast the red bell peppers – this will take less than 10 minutes. You can also buy roasted peppers in jars at the store.
I prefer to roast them on the stove as this takes less time than in the oven.
Place the peppers directly on the grate of your stove.
Use tongs to turn the peppers over on all sides.
When the peppers are evenly charred, place them in a medium bowl and cover them.
Let them steam for 30 minutes. Steaming will allow you to peel off the skin easily.
Peel and seed them.
Place the onions, olive oil, and a tablespoon of water in a large pot over medium heat.
Add a pinch of salt.
Cook the onions for 3-5 minutes or until they are soft.
Note: You may wonder why I add the splash of water when cooking the onions.
It is an old-school trick to avoid stomach burns and protect your gallbladder.
Add the garlic and sweet potatoes.
Stir well and cook for 2 minutes.
Pour in 3 cups of water or organic vegetable broth (just enough to cover the vegetables), ginger, turmeric, and coriander.
Bring the soup to a boil and turn the heat to medium-low.
Let the soup simmer for 10 minutes or until the sweet potatoes are cooked.
Add the chickpeas and roasted red peppers to the soup.
Let the soup simmer for another 5 minutes.
Puree the soup until it is creamy and smooth. Use a stick blender.
Add more water (organic vegetable broth) or milk to reach the desired consistency.
Season the soup with salt and pepper to taste.
Storage: the soup will keep in the refrigerator for up to 5 days.
This soup freezes well. Package it in individual servings or according to the size of your family.
Ideas for serving this sweet potato & roasted red pepper soup:
Garnish with crunchy croutons.
My favorite. Croutons are easy to make.
Sprinkle with grated cheese and freshly chopped cilantro or parsley.
Add a few crumbs of organic feta or goat cheese on top:
If you are a cheese lover, you can grate some of your favorite cheese on top.
I prefer adding a few crumbs of goat or feta cheese.
Feta and goat cheese contributes to a balanced diet. They are low in calories and fat compared to the other varieties.
Of course, remember that moderation is the key to healthy living.
Garnish with a spoonful of yogurt (or coconut cream) and fresh cilantro or parsley.
Sometimes I like to add a spoonful of goat yogurt on top, too.
How to make croutons?
Ingredients for the croutons:
Four slices of whole wheat bread (enough for two servings). Cut them into small squares.
Five or more cloves of minced garlic. It depends on how garlicky you want the croutons to be
A drizzle of olive oil
½ teaspoon ground turmeric
½ teaspoon dried oregano
Mix all ingredients until evenly coated
Preheat the oven to 190 degrees Celsius
Place the croutons in a baking dish and bake for 15 minutes or until evenly golden.
Swirl them from time to time to prevent burning.
I look forward to hearing from you.
If you recreate this sweet potato & roasted red pepper soup recipe, let me know by sharing your pictures on Instagram and tagging them with the hashtag #healthywomanstyle, or leave a comment below.
Wishing you magical moments filled with hearty soups, good health, and good things,
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