All of a sudden it’s cooled down here in Perth and with that wintery feeling, comes the urge to eat soup. Well, for me anyway. This Sweet Potato Soup made in my Thermomix really hit the spot for me today.
I’m not normally big on pureed soups, they just don’t seem to be all that satisfying. However, I had an abundance of sweet potatoes in the pantry and do feel that a sweet potato soup is best suited to being pureed. What this soup lacks in chewability, I’ve made up for in flavour!
Immune boosting ingredients
Eating a well balanced diet containing enough nutrients is essential to good health. It is believed that consuming certain foods can also promote good immune health. (I am not a health professional).
I have included lots of immune-boosting ingredients in this one. It will be the one I whip up when one of us starts to feel a bit under the weather over winter!
Sweet potato is rich in beta-carotene. Our bodies turn this into vitamin A, which reduces free radicals, boosting our immune system. It also contains vitamin C, which stimulates the formation of antibodies.
Mushrooms are high in selenium and B vitamins such as riboflavin and niacin. Those low in selenium may have more severe symptoms that also last longer when they catch a bug.
Garlic has long been praised for its immune boosting properties. It has anti-viral, anti-bacterial and fungi fighting properties and is rich in antioxidants.
Ginger is anti-inflammatory, anti-bacterial, anti-viral and a great source of antioxidants. Side note – steeping fresh ginger in hot water is another way to support good immune health.
Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a strong antioxidant.
Active properties in black pepper can increase white blood cell production. Adding black pepper to meals also increases the absorption of nutrients.
Immune Boosting Sweet Potato Soup
- 20 g dried sliced shiitake mushrooms
- 500 g boiling water
- 200 g brown onion quartered
- 8 garlic cloves (40g)
- 20 g ginger thin coins
- 50 g olive oil
- 2 tsp ground turmeric
- 1 tsp ground cumin
- 750 g sweet potato roughly chopped
- 60 g Odds-and-Ends Vegetable Stock Concentrate
- black pepper
- 400 g water
- 1 270ml tin coconut cream or 270g Greek yoghurt
- Optional garnishes: more coconut cream/yoghurt torn coriander or parsley leaves, lemon juice
- Place shiitake mushrooms in a bowl. Cover with 500g freshly boiled water from the kettle. Set aside.
- Place onion, garlic and ginger in mixer bowl. Chop 3 seconds/speed 6/MC on. Scrape down bowl.
- Add oil. Saute 10 minutes/steaming temperature/speed 1/MC off. Scrape down bowl.
- Add cumin and turmeric. Saute a further 1 minute/100/speed 1/MC off.
- Add sweet potato. Chop 10 seconds/speed 4/MC on, or until all roughly evenly chopped.
- Add rehydrated shiitake mushrooms and the water they were soaking in, stock paste, pepper and 400g water. Cook 20 minutes/100/speed 2/MC on.
- Blitz 30 seconds/speed 9/MC on, ensuring you move the speed dial up to speed slowly and very carefully.
- Add coconut cream. Cook a further 10 minutes/100/speed 2/MC on.
- Serve in bowls, with a swirl of coconut cream, a pile of torn coriander leaves and a squeeze of lemon (all optional).
Please note, nutrition information is calculated via an online recipe nutrition calculator and is a guide only. It is provided as a courtesy and is not guaranteed 100% accurate. I am not a nutritionist or trained health professional.