Immunity Boosting Sweet Potato Soup With Red Lentils, Ginger & Tumeric {Vegan}

The long hot days of summer are now just a memory, and we are officially celebrating a new season. With the arrival of fall comes cooler temperatures along with a host of healthy food options to use in the kitchen. Some of my personal favorites are winter squash, sweet potatoes, fall apples, pears, and a wide variety of healthy nutrition packed greens. For some reason with the season change, I always end up with a cold or upper respiratory infection of some sort. This year I decided to tackle this health problem by consuming lots of immunity boosting foods, and to start I made this very tasty sweet potato soup. This soup has enough substance to fill you up after just one bowl, making it a great cool weather lunch option, and the ingredients used meld together to create a delicious vibrant flavor. We enjoyed this soup for lunch over a couple of days, and I found that the flavors were even better the second day. The soup does thicken a lot when stored in the refrigerator, so you will need to thin it with some additional vegetable broth before reheating it.

This soup helps boost immunity with the addition of garlic, turmeric, and ginger, as well as sweet potatoes. Garlic, turmeric and ginger are potent detoxifying and antiviral herbs to help the body get rid of toxins, stimulate circulation, reduce inflammation, aid digestion and boost your immune system. Sweet potatoes are loaded with glutathione, an antioxidant that helps to nourish our immune system and protect against disease. I also included red lentils which are high in fiber and help stabilize blood sugar. Although you could enjoy this soup in its chunky form, I decided to puree the soup in my blender after it had cooled a bit creating a very rich, creamy texture. A little coconut milk instead of dairy adds a subtle exotic flavor and helps to provide the creaminess I really enjoyed, and keeps this soup vegan. I served this soup simply topped with some sautéed whole grain croutons and chopped chives, but a swirl of fat-free Greek yogurt would work well also. My choice of sweet potatoes here in Italy is quite limited, but my first choice would be the garnet variety which will give this soup an even richer color. Winter squash would also work really well in place of the sweet potatoes if you prefer.

Why Healthy

  • Garlic is also an immune system hero, protecting the body from infections and illness. Garlic also contains allicin, a potent phytonutrient that is great for cardiac health, as it has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels.
  • Ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It also helps to boost immune function and combat cellular damage. This gut friendly spice stimulates digestion, gut motility and bowel function, while helping to relieve bloating, cramping and nausea.
  • Sweet potatoes are true superstars. They’re loaded with carotenoids, vitamin C, potassium, and fiber.
  • Tumeric contains curcumin, responsible for the distinct yellow colouring and the impressive list of health properties. Curcumin is anti-inflammatory, anti-oxidant, anti-bacterial, detoxifying and amazing for digestive health. Turmeric has also been linked to the prevention of cancer cell growth and management of inflammatory conditions such as arthritis, asthma, eczema and inflammatory bowel disease. It is a nutritional powerhouse, rich in manganese, zinc, B group vitamins and iron.
  • Lentils are high in fiber that can help to stabilize blood sugar levels and a fantastic source of protein to repair cells after a workout.
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    Immunity Boosting Sweet Potato Soup With Red Lentils, Ginger & Tumeric

    Yield: Serves 6

    Prep Time: 15 mins

    Cook Time: 45 mins

    Ingredients:

    2 Tablespoons Olive or Coconut Oil
    3 Cloves Garlic, Peeled & Chopped
    1 Small Onion, Peeled & Chopped
    1 Tablespoon Ground Tumeric
    4 Tablespoons Grated Fresh Ginger
    1 Cup Red Lentils, Sorted
    3 Medium Sweet Potatoes, Peeled & Cut Into 2-inch Pieces
    6 Cups Organic Vegetable Broth
    1/3 Cup Coconut Milk
    Pinch Red Pepper Flakes
    Salt & Pepper To Taste
    Garnish of Choice (See Notes Above)

    Adapted from Mind Body Green

    Directions:

    In a large stock pot, heat the oil over medium heat, then cook the garlic and onion until just softened, about 5 minutes.
    Add the tumeric, ginger, and lentils, and cook for 3 to 5 minutes until very fragrant.
    Add the sweet potatoes and broth and bring to a boil.
    Cook for about 35 minutes, or until the potatoes and lentils are very soft.
    Stir in the coconut milk and season with salt and pepper and a pinch of red pepper flakes.
    Allow the soup to cool, then puree in batches until creamy smooth.
    Return the soup to the stove and keep warm until ready to serve.

 

2 Responses to “Black Bean Sweet Potato Chili”

  1. Morgan Griffith — November 19, 2014 @ 8:02 pm

    I’ve made a soup very much like this and it is delicious. The only thing I do is cook my own black beans and dice up my own tomatoes that I have frozen from my garden. Canned food is so full of sodium, even the low sodium ones, that I avoid it whenever I can.

    [Reply]

    recipe Reply:

    Morgan, I cook my own beans as well, and fresh ingredients are always best when available, but low sodium canned beans are a good option when folks are pressed for time.

    [Reply]

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