Tuesday, February 20, 2018

Spicy Sweet Potato Soup

sweet potato soup with coconut milk


Got leftover cooked sweet potatoes ? 

You can make this spicy sweet potato soup in just minutes. Serve topped with a drizzle of full bodied coconut milk and some diced avocado and you have a company worthy bowl of soup that is colorful and healthier than you may think.

 I am notorious for making fast and easy vegan soups. This wonderful  soup is no exception and of course is naturally gluten free!


boxes of sweet potatoes

I  blend left over cooked  and cooled sweet potatoes, some mild salsa, and some good tasting vegetable broth in the blender until smooth. I then top each bowl with a little coconut milk and chunks of avocado.  I make the soup in just three minutes and another 2 minutes to garnish.

sweet and spicy sweet potato soup

I like it at room temperature- or if you use a Vitamix you can use the soup function, or just re-heat it slowly in a pot.  Do you know about foods with resistant starch ?

I feel good eating this soup because of it's powerful health benefits

Cooked and Cooled Sweet Potatoes Contain Resistant Starch 
When cooked and cooled,  sweet potatoes ( and rice and white potatoes)  provide what is known as " resistant starch " which provides the body with excellent fiber, good carbs, and especially absorb-able nutrients. In addition, research is indicating that this type of starch plays an important  role in cancer prevention, See article on Everything You Need to Know About Resistant Starch that I found by Yuri Elkaim.

Concerned about blood sugar?
In his article Yuri Elkaim says, "Numerous studies have shown that when resistant starches are added to a meal or consumed for a short time,  a person’s blood sugar is lowered and their level of insulin release is decreased." 

According to many sources, the best way to cook a sweet potato is to boil or steam it to create resistant starch. You can boil or steam them on the stove or use your little steamer basket in the Instapot to pressure cook on 16 minutes. 


You can cook  a sweet potato in the Instant Pot in 16 minutes

Overall, you will enjoy this ease, the delicious taste, and the health benefits of this super food soup!


Author: Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 3 minutes
Cook Time: None ( unless you want to re heat it) 
# Gluten Free # Vegan #parve
Serves: 2 bowls 

Ingredients: 

1 large sweet potato, cooked, cooled and peeled
4 Tablespoons of mild salsa ( use medium if you like the heat) 
2 cups of flavorful vegetable broth. 
2 Tablespoons of diced avocado ( 1 Tablespoon for each bowl)
1/4 cup of coconut milk ( or cream) ( half for each bowl to top)

Directions: 
Cut cooked sweet potato into chunks and place in the blender. Add the salsa and vegetable broth. Blend until smooth.  Pour contents into two soup bowls, Divide the coconut milk and diced avocado between the bowls. Drizzle the coconut milk and top with the avocado

My notes: 
1. This soup can be eaten at room temperature or reheated, For best benefits from the resistant starch re-heat slowly and do not boil.
2. I place the coconut milk in a baggy and snipped off the edge . Then slowly drizzled over the soup.
3. I find Tabatchnick Brand garden vegetable broth the tastiest..( available in the kosher section of most supermarkets)
4. This soup is parve so it's a perfect match with any menu
5. Want a bigger pot of soup ? Ratio- 1 large sweet potato and 4 Tablespoons salsa and 2 cups of broth per 2 bowls of soup- Want to make this soup for 8 people? Multiply everything by four.
6. I get my salsa at Aldi- It's organic  and only $1.99
7.  Are you a Weight Watcher? Reduce the recipe in half and substitute non fat yogurt for the coconut milk and omit the avocado - then it's only 2 points!


Linking to Beth Fish Reads Weekend Cooking where anyone can share a food related post. This week Beth review the Netflix series called Rotten which explores the many problems in our food industry,. 

This post is also linked to Souper Sunday where anyone can share a soup, salad, or sammie recipe. Check out this week's recipes.

Disclaimer: I am not a medical doctor and I am not trying to diagnose or treat disease. Always check with your medical doctor before making changes in your diet. The information in this post and on this blog is for educational purposes only. ( I do not endorse Yuri Elkaim- just found his post and am sharing)  



32 comments:

  1. Simple and really yummy! Well, what's not to love sweet potato :-))

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  2. How simple, delicious, and nutritious can you get? Wonderful recipe Judee. Thanks for sharing.

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    1. Nancy - I find that in retirement I am looking for fast and easy yet healthy

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  3. Your Spicy Sweet Potato Soup looks delicious, Judee! I like the addition of the salsa. I wasn't aware that it was so good for you to cook and cool sweet potatoes. I often have leftovers but I'll be sure to make extra now. Thank you so much for being a part of the Hearth and Soul Link Party. Hope you are having a lovely weekend!

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    1. Hope you enjoy it April- I'm always looking for something to do with left over sweet potatoes=

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  4. Great and easy recipe. I love your tips and info. (Especially about the drizzle technique and the ziploc bag!)

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  5. I love sweet potato so this soup sounds delicious to me. Thanks for sharing at #BloggersPitStop and have a great weekend.

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    1. Sue,
      Thanks for stopping by - Since it is so easy to make , I hope you get to try it

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  6. Debra,
    Thank you - I just visited your blog and read about the cooks the books club - sounds interestung

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  7. Your soup decorations are very cute! I'm on your same page about quick cooking.

    best... mae at maefood.blogspot.com

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    1. I thought I would have more time to cook in retirement - I actually cook less but when I do- I want it fast and easy

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  8. I have never eaten many sweet potatoes, but I'd certainly like to try the Sweet Potato Soup. It does look quick and easy.

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    1. I am not a big sweet potato eater either, but I do enjoy one from time to time. This soup was deliicous

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  9. I love how pretty your soup looks. I adore sweet potatoes, and I've gotten my husband to appreciate them (I keep telling him they're a "super food"). This recipe is going on my list. Good tip on using yogurt for decoration ... I usually have that in the refrigerator.

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    1. Thanks Beth, I hope that you enjoy this easy to make yet very tasty pretty soup and thanks for the opportunity to share it on your Weekend Cooking linky

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  10. My favorites are the white sweet potatoes. And this is certainly a quick way to use the left-overs.

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    1. I don't think I have ever had a white sweet potato and I haven't ever even seen one, Will be on the look out for them

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  11. Love the swirl on top. Cheers

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    1. Thanks Carole,
      The swirl added to the taste and the look- very appealing

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  12. We are just heading into soup season so I might have to keep this in mind!

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    1. You must be on the opposite seasons as us - I hope this soup can warm you up

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  13. I love Sweet Potatoes and this soup will be delicious! Thanks so much for sharing your awesome post with us at Full Plate Thursday. Have a great week and come back soon!
    Miz Helen

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    1. Miz Helen,
      This is a great soup and perfect for when you made too many sweet potatoes and they are left over

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  14. Great recipe! I love sweet potatoes.

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    1. Thank you - I love sweet potatoes as well and I especially love them in this soup

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  15. This looks both simple and delicious. I love the use of salsa for a boost of flavor. Thanks for sharing it with Souper Sundays this week.

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    1. Oh Yeah! The salsa gives it a kick especially the hotter it gets.

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  16. Through the years I've grown to really like sweet potatoes and this soup recipe sounds delicious! Thank you for sharing with us on the #BloggingGrandmothersLinkParty! Pinned and shared.

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    1. I think it is unusual and I just had a jar of salsa and some leftover sweet potato and there you have it

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  17. Replies
    1. Thanks Klara- I tried to decorate with an interesting presentation

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Thank you for your comment - I love the feedback and interaction

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