Thai Curry Sweet Potato Soup

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Like everyone, I am weary of all the meal planning and home cooking that is now our norm.

So when my sister told me about a healthy soup that’s easy to make and has a really nice kick, I had to try it. Even though I do not—usually—find soup satisfying enough for a meal.

By: Healthy Meal Plans

This soup, though, is different. This recipe for Thai Curry Sweet Potato Soup is from the interesting website Healthy Meal Plans. They offer free “Dietician-Prepared Meal Plans” and interesting recipes. In fact, I found this heart-healthy soup so good and so satisfying (and so easy to make) that I’ve whipped up a potful three times this fall. It’s especially good if you have a friend who is still baking bread (thank you Dave). Or a salad, if you are a salad-lover. Which I am not.

Onto the soup itself. It is ridiculously easy to make.

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There are only two challenging things about this recipe: 1) dicing the sweet potatoes and carrots (I dislike dicing but apparently some enjoy it!?) and, 2) planning ahead for the hour needed to dice and roast the vegetables before you make the soup. Oh, wait – there’s a third challenge: If, like me you are new to immersion blending, not splashing yourself with hot soup…but that is a sad, messy story for another day. And maybe a reminder to wear an apron. (The ‘stick blender’ I found on sale was a fun, red Kitchen Aid hand blender and the splashing was definitely user-error!)

Once the dicing is done, this recipe is a snap—especially if you roast the vegetables well ahead of time.

This recipe does have two ingredients that aren’t the most heart-healthy: coconut oil and coconut milk. However, it’s just 1 tablespoon of coconut oil (which is 1 packet in the coconut oil box I found at Trader Joe’s) and the light version of coconut milk. Each serving does have 6 grams of saturated fat, but compared to many other lunch or dinner options, this to me (and remember, I’m no dietician or doctor!) seems fine. It does also have a 782mg of sodium, which is about 1/3 of the daily intake for most people, so you’ll want to take that into account.

All that noted, this soup has brought a bit of zip into some dull days for us this spring. Big thanks to my sister Kathy and to the Healthy Meal Plans site. If you’re not familiar with their site, check it out: that’s where I found  this Thai Curry Sweet Potato Soup video.

 

Thai Curry Sweet Potato Soup - by Healthy Meal Plans
Prep Time
10 mins
Cook Time
37 mins
 
Servings: 6
Calories: 177 kcal
Ingredients
  • 1 tbsp vegetable oil or olive oil
  • 2 sweet potatoes peeled and diced
  • 2 carrots peeled and diced
  • 1 tbsp coconut oil
  • 1 red onion diced
  • 1 red bell pepper diced
  • 2 garlic cloves minced, or more to taste
  • 1 tbsp red curry paste (adjust for spiciness)
  • 1 cup light coconut milk
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
Ahead Of Time:
  1. Preheat the oven to 425ºF. Line a large baking sheet with parchment paper.

  2. Dice the sweet potatoes and carrots. Drizzle with vegetable oil (I use olive oil) and season with salt and pepper to taste. Toss to mix well.

  3. Arrange the sweet potatoes and carrots on the baking sheet. Bake the vegetables until they begin to brown and are tender, about 25 to 30 minutes. Set aside.

Making The Soup:
  1. Dice onion and bell pepper.

  2. In a large pot or Dutch oven, melt the coconut oil over medium-high heat. Add the diced onion and bell pepper. Cook, stirring occasionally, until they begin to soften, about 3 minutes.

  3. Stir in the garlic and curry paste and cook until they are fragrant, about 30 seconds. Slowly stir in the coconut milk and vegetable broth. Simmer the liquid over low heat until the flavors concentrate, about 10 to 15 minutes.

  4. Carefully add the roasted vegetables to the pot and turn the heat off. Puree the soup using an immersion blender* and season it to taste with salt and pepper to taste. (* If using traditional blender, carefully transfer in batches.)

  5. Serve immediately or store in the refrigerator for up to 5 days.

Recipe Notes

Depending on your red curry paste, this can be quite spicy. Adjust as desired. 

Nutrition Facts
Thai Curry Sweet Potato Soup - by Healthy Meal Plans
Amount Per Serving
Calories 177 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 6g38%
Sodium 782mg34%
Potassium 332mg9%
Carbohydrates 23g8%
Fiber 3g13%
Sugar 9g10%
Protein 3g6%
Calcium 40mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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