National Diabetes Month cont’d

The other day I posted information on diabetes. Three food categories were mentioned: kale, sweet potatoes & berries. I re-posted one of my kale recipes and here is one for sweet potatoes. Tomorrow I will post a new recipe in Kitchen Nutrition using cranberries, which are traditional for Thanksgiving. The photo is posted on my Home Page.

Cauliflower-Sweet Potato Soup

 


Utensils: Large pot, blender/food processor, cutting board & knife, extra pot for cooking water and extra bowl for cooked veggies
Prep. Time: About 10 minutes
Cooking Time: About 20 minutes
Category: Vegan, Gluten free, no sugar added

Note: The amount of water or stock is more or less up to you, depending on how thick you want the soup.

Ingredients

1/2 large (white or yellow) organic cauliflower or one small, washed well cut into small pieces
one large sweet potato, scrubbed, peeled or not, cut into small chunks (You can peel after cooking, but use organic if you are cooking them in their skins)
water or meatless soup stock *
curry powder to taste

Directions

1. In a large pot, like a Dutch oven, place potato and cauliflower pieces and add enough water or stock to cover. Cook on medium flame until veggies are tender, but not mushy. (Since you will be blending them, they can even be a little firm if you are rushed for time.)

2. When veggies are done, remove them from the cooking water and allow the water to cool briefly. You can peel the sweet potatoes if you have not already done that before cooking them. (Pour cooking water into a large measuring cup or another pot if you want it to cool quicker. Then the warm pot can be used for the pureed soup. Also, remove the veggies and place in a bowl so you can use the cooking pot for the soup.)

3. In a blender or food processor, place a few sweet potato pieces and some cauliflower pieces, add enough cooking water to puree. Pour back into  cooking pot, which is now empty. Keep blending potato and cauliflower pieces and enough cooking water to puree in small batches, until all the veggies are blended. Add curry powder+ to taste. Warm for a few minutes and serve garnished with parsley. (You can also save a few pieces of cooked cauliflower for garnish and texture.)

*Since you are using the cooking water from the potatoes and cauliflower, you don’t really need soup stock. Spring or filtered water is fine, since the veggies make the water flavorful.

+Curry powder also has health benefits, but I will save that for another posting.

Yield: The yield depends on how thin or thick you like your soup. This should make at least two quarts. Also, overnite it thickens in the ‘frig, so you may have to add more liquid to it the next day.


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