Roasted Sweet Potato and Coconut Soup

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This is a warm flavoursome soup, perfect for a cold winter’s day.

 

Ingredients: Serves 4 people and it is 1½ of your 5 a day per person

1 kg sweet potato cut into chunks

2 tbsp organic coconut oil

1½ tsp ground cumin

½ tsp ground coriander

1½ tsp smoked paprika

2 x organic garlic cloves

Good pinch of cracked black pepper

1 x red medium heat chilli pepper finely chopped

½ red onion diced

Small bunch of coriander finely chopped – keeping 4 leafs for garnish

180g coconut chunks

½ kallo organic very low salt vegetable stock cube mixed in 550ml of boiling hot water

775ml boiling hot water

4 tsp chilli oil for garnish

Method

1 Melt 1 tbsp of coconut oil in the microwave until it dissolves.

2 Put the sweet potato chunks and garlic cloves in a bowl along with ½ tsp of smoked paprika, ½ tsp of ground cumin and the dissolved coconut oil, and mix until the sweet potato is covered in the seasoning. Then pour out on baking tray and place in the middle of the oven for 15-20 minutes on 200c/400c/Gas6 until it has some colour.

3 In a large saucepan on medium heat add 1 tbsp of coconut oil, when it has dissolved add the onions and chilli then stir, after about 30 seconds add the remaining ground cumin, the remaining smoked paprika, and ground coriander stir.

4 After about 30 seconds add 2 tbsp water and the coconut then stir and place the lid on and cook for 2 minutes.

5 After 2 mins place the all the ingredients from the saucepan into the blender. Then remove the sweet potatoes and garlic from the oven and add half in the blender along with the vegetable stock and water mix, then wiz until smooth.

6 Pour out the contents from the blender back into the saucepan. Then add the remaining sweet potato and garlic and coriander to the blender along with the boiling hot water, then wiz until smooth and pour it into the saucepan then stir.

7 Put the saucepan back on the hob on a high heat and bring to the boil, then stir and turn it down to a low heat and cook for 10 minutes stirring occasionally.

8 After 10 minutes remove saucepan from the heat, stir and serve in a bowl drizzle with 1 tsp chilli and a coriander leaf for garnish and enjoy.

 

Suitable for home freezing.

 

Foodie Facts

Coconut oil can make you reduce your hunger, make you eat less and burn more fat, and lose harmful abdominal fat. It also helps you reduce blood cholesterol levels and boost brain function and strengthens the immune system.

Coconut is an excellent source B-complex vitamins as well as copper important for red blood cell production, calcium, iron, magnesium, zinc important for growth and development, potassium and protein

Sweet potatoes contains no cholesterol and it is rich in dietary fibre, anti-oxidants, beta-carotene and vitamin-A, which helps you protect form lung and oral cancers. It has many essential vitamins and minerals like vitamin B-5, vitamin B-6, iron and calcium

Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.

Onions are rich in soluble fibre, it contains Allicin which protects against cancers, anti-bacterial, anti-viral and anti-fungal, it also decreases the risk of heart disease and strokes and it also helps insulin levels in the blood.

Red or Green Chilli contains anti-bacterial, anti-diabetic and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.

Coriander is a good source of dietary fibre, potassium, calcium, manganese, iron, magnesium, folic acid, niacin, vitamin-A, vitamin-C and vitamin-K which helps with brain function and Alzheimer’s.

Cumin helps digestion and is a great source of dietary fibre. It also contains iron, calcium, copper, potassium which helps with your heart rate, manganese, selenium and zinc, as well as anti-oxidants, vitamin-A, vitamin-C and vitamin-E.

Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. They are an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.

Smoked Paprika/Paprika is a combination of peppers grounded into a power which is why the heat and colour varies with all the nutrients like capsaicin which relaxes blood vessels which lowers blood pressure, vitamin-A, vitamin-E, vitamin B-6 and iron.

 

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