This is a favourite in our house, it is so simple and quick to make and makes a very welcome lunch or dinner on a cold winter’s day. It takes less than an hour to make and you can make it as thick or thin as you like and spicy or not according to your tastes. We prefer to blend it with a stick blender to thicken it up, but leave it a little coarse. We steamed a little broccoli for garnish and extra nutrients.
Sweet potatoes and carrots are a good source of beta-carotene, for healthy eyesight, while sweet potatoes also contain Vitamin D, B vitamins, iron and magnesium – necessary for relaxation of mind and muscles; celery contains potassium, B vitamins and, like carrots, is a good source of Vitamin K, necessary for bone health; ginger is anti-inflammatory, anti-fungal and anti-bacterial. Broccoli is a good plant source of calcium, B vitamins and protein. The yeast extract contains protein and B vitamins, including B6 and B12, important for vegans. So now you’re good to go!
All measurements are approximate and all ingredients are vegan, gluten-free and organic where possible. Hence, we scrub the veggies and leave the skin on for more nutrients and more flavour.
1 Tsp Raw Virgin Coconut Oil
3-4 medium Sweet Potatoes, chopped
3-4 Medium Carrots, chopped
1/2 a Stick of Celery, chopped
1-3 thin slices of Ginger Root, depending how thick the root is and how spicy you want the soup, very finely chopped
1 Tsp Yeast Extract, we use Natex as is low salt and has a slight herbal taste.
1 Low Salt Vegetable Stock Cube
dissolved in about
500 mls of hot water (enough to cover the veggies)
A few small florets of Broccoli to steam for garnish
Melt the oil. When hot but not smoking, add the ginger and stirfry for a few seconds before adding all the other veggies except the broccoli.
Add some Black Pepper.
(Black Pepper aids absorption of nutrients as well as adding flavour).
Stirfry for a minute or so, mixing them up as you do, then turn down the heat, place a lid on the pan and allow to sweat for about 15 minutes, stirring occasionally.
Add the stock and Natex, turn the heat up a little, but try not to allow it to boil. Replace the lid and reduce the heat to a gentle simmer.
Leave to cook for about 40 minutes, until the veggies are done but not falling apart.
Steam the broccoli.
Turn off the heat, remove the pan and blend with a stick blender.
For a more substantial meal, you could place some cooked orange lentils or organic brown basmati rice in the bottom of the bowl before ladling the soup over the top.
Top with the broccoli or, alternatively, some bean sprouts.
Serve with crusty bread.
PS. Look out for Zesty Orange Squash Soup, coming soon!
Copyright: Chris McGowan