Thai Sweet Potato And Ginger Soup

By July 29, 2016Blog, Mains, Recipes, Soups

Thai Sweet Potato and Ginger Soup

A few weeks ago I found myself desperately seeking some comfort and possibly a little distraction during the last few weeks of exam revision and more often than not I find that a little time in the kitchen does the trick. I am always intrigued to learn how other people cope with pressure or difficult situations as it seems we all have our own unique and often quirky coping mechanism to guide us through awkward times. I have a friend who turns to baking (but I mean in obscene quantities) and I am always in awe with the perfection of each bake. So as it happens it all ended in the creation of this rather delicious Thai sweet potato and ginger soup.

I love sweet potatoes and I think they are so incredibly versatile as not only are they great for soups, curries, stews and cakes, but in my opinion they make the best chips one can eat (not that I want to encourage you to cook them at high temperatures too often as it kills most of the goodness!). Apparently sweet potatoes are one of the oldest vegetables known to man and as it turns out really important for our health. Here are some of the possible health benefits of sweet potatoes.

Thai Sweet Potato and Ginger Soup

Blood Sugar Regulation & Diabetes

Sweet potatoes seem to regulate blood sugar balance even for those with Type 2 Diabetes. They have a low glycemic index and some research indicate that enjoying sweet potatoes may reduce episodes of low blood sugar and improve insulin resistance in people with diabetes.

Blood Pressure

Sweet potatoes are high in potassium and low in sodium, which helps lower blood pressure. One medium size sweet potato contains 950 milligrams of potassium (27% of our daily recommended value, DRV) and 72 milligrams of sodium (nearly 5% of DRV). That is twice the amount of potassium found in a banana. Research shows that diets high in potassium are associated with a 20% decreased risk in all cause mortality and in particular Cardiovascular disease (CVD).

Cancer

Studies show that sweet potato protein (SPP) significantly inhibit the proliferation of colorectal cancer cells in vitro. The beta-carotene in sweet potatoes may also play a protective role against prostate cancer and colon cancer. It has also been shown to inhibit the metastasis of lung carcinomas in mice.

Immunity

Apart from the high levels of vitamin A, sweet potatoes also provide very good levels of vitamin C, pantothenic acid (B5), vitamin B6, B3, B1, B2 manganese, copper, potassium, B3, B1, B2 and dietary fibre, which support healthy immune function.

Inflammation

Choline in sweet potatoes, an essential nutrient for humans, play a significant role in neurotransmission and muscle movement (acetylcholine), memory and learning (phosphatidylcholine) and helps to  maintain the structure of cellular membranes. It is involved in the prevention of fatty liver disease and reduction of chronic inflammation. Purple sweet potato in particular has been found to have positive anti-inflammatory effects.

Vision

The high levels of beta-carotene, C and E has been shown to support eye health and age-related macular degeneration (AMD).

 

So it seems we have enough reason to make this beautiful starchy vegetable a part of our diet wether we enjoy it in soups, baked or spirallised, the options are endless. I really hope you enjoy this soup and remember I would love to hear your feedback.

Thai Sweet Potato and Ginger SoupThai Sweet Potato and Ginger Soup

Thai Sweet Potato And Ginger Soup

Thai Sweet Potato And Ginger Soup

Ingredients

  • 2 Red Onions
  • 1/4 Tsp Coconut oil
  • 2 Thumb Pieces Ginger grated
  • 2-3 Cloves Garlic crushed
  • 1 KG Sweet Potatoes
  • 1 Tsp Thai Red Curry Paste
  • 2 Tbsp Bouillon Powder
  • 400 ml Water
  • 1 Tin Coconut Milk
  • Salt and Pepper to taste

Instructions

    Serves 2 or more
  • 1. Chop the onion and lightly saute it in the coconut oil for 5 minutes on a low heat.
  • 2. Crush the garlic and leave to stand to activate the compound alliicin. This will enhance its many health benefits.
  • 3. Peel the sweet potatoes and cut into cubes.
  • 4. Once the onions are sauted, add the sweet potatoes, grated ginger, thai curry paste, salt and pepper and saute for a further minute or two.
  • 5. Mix together the bouillon powder and water and cover the sweet potatoes.
  • 6. Bring to boil and then reduce the heat and simmer for 10 minutes before adding the crushed garlic and coconut milk and cook for a further 10-15 minutes (until the sweet potatoes are cooked. You don't want to boil them to death!).
  • 7. Blend to a smooth soup and serve hot with a drizzle of coconut cream and a few fresh thai basil leaves.
    Options
  • Add a little more or less Thai curry paste, dependant on taste.
  • Add some thai basil leaves into the soup before blending.
  • Sprinkle with some sesame seeds.
  • You can always substitute the bouillon powder with bone broth for added health benefits.
    Tips
  • Remember to let your crushed garlic stand for at least 10-20 minutes to get the maximum nutritional benefits.
  • Nutritional Information per serving (based on two servings per recipe): Calories - 287Kcal; Carbs - 15g; Protein - 4g; Fat - 25g; Fibre - 2g.
http://www.thewellnessjunction.com/thai-sweet-potato-ginger-soup

 

 

Stiana Hubert Healthy Eating

 

Sources

  1. Mateljan, G (2015). The World’s Healthiest Foods
  2. http://www.naturalnews.com/048466_sweet_potato_leaves_nutrition.html
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3016067/
  4. https://draxe.com/sweet-potato-nutrition-facts-benefits/
  5. http://www.dovemed.com/7-health-benefits-of-sweet-potato/
  6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671082/
  7. http://archinte.jamanetwork.com/article.aspx?articleid=1106080
  8. http://carcin.oxfordjournals.org/content/34/9/2039.long