Nutritional Win of the Week: Spicy Sweet Potato and Carrot Soup

Spicy Sweet Potato and Carrot Soup + fixings!

Spicy Sweet Potato and Carrot Soup + fixings!

I’m finally coming down from the wellness high I got from reading health food pioneer Annmarie Colbin’s Food and Healing last week and starting to work all that new knowledge into my kitchen routines. Central to her theories on nutrition, food, health, and wellness is the concept of a pendulum swinging between extremes. The more balanced our meals, the shorter the swing of that pendulum and the more grounded and centered we feel. It gave me the language to understand why my cravings have become less intense and why my relationship with food has recently become so much easier. I’ve been eating much more balanced and the desire to binge on junk has all but disappeared.*

*Not after 10 mile runs or on cranky days. But most of the time the desire is pleasantly absent.

Her book inspired me to get this sweet potato and carrot soup recipe right by using a more balanced approach. The first time I made it, the result was more baby food than soup. The flavor was flat and it was not filling at all. The second time around I doubled the sweet potato, added whole grains and naturally low fat goat cheese. I bumped up the seasoning to include a nice burst of zingy ginger and spicy harissa.

Success! Warm, sweet, spicy, a little something to chew on with the brown rice, and the creamy goat cheese adds just enough fat to help keep you satiated, even though this meal is mostly pureed veggies.

Spicy Sweet Potato and Carrot Soup

Makes 4 dinner portions

  • ½ Tbsp olive oil
  • 1 medium white onion, chopped
  • 3 cups low sodium vegetable broth
  • 2 cups water
  • 2 medium sweet potatoes, peeled and diced
  • 5 large carrots, peeled and sliced
  • 1 Tbsp diced fresh ginger
  • ½ tsp Harissa spice blend
  • 2 cups cooked brown rice or bulgur wheat
  • 2 ounces goat cheese

Heat oil in a large Dutch Oven over medium low heat. Sauté onions for 2 – 3 minutes, until soft.

Add sweet potato, carrots, ginger, and Harissa. Stir briefly and season lightly with salt and pepper. Add broth and water. Bring to a boil over high heat. Once boil is reached, turn down heat and simmer uncovered for 15 minutes. Give a carrot and a sweet potato the fork tender test to check for doneness.

Use a food processor or blender to puree the vegetables and liquid. You may need to do this in more than one batch. I find ladling into a 4 cup Pyrex measuring cup to be the easiest method of transport.

Once pureed, return to Dutch Oven and taste for seasoning. Add more seasoning for desired level of spice.

Ladle soup over ½ cup brown rice. Crumble goat cheese over the top.