Have you ever tried making your own soup? Homemade soups are great for using up vegetables that are lying around at the bottom of the fridge and are ten times healthier than tinned or packet soups. Vegetables are rich in prebiotics –substances that feed and nourish the beneficial bacteria in the bowel – as well as many other phytonutrients that help to keep chronic diseases at bay.
The recipe below contains a variety of spices, including ginger. Ginger has long been recognised as a carminative – a substance that promotes the elimination of gas and soothes the intestinal tract – so it is an ideal soup for anyone experiencing digestive issues after Christmas.
Spicy Sweet Potato Soup
1 tbsp. Olive oil
1 medium onion sliced
2 cloves garlic
1tsp cumin seeds crushed
1tsp coriander seeds ground
½ inch fresh root ginger grated
1 green chilli deseeded and chopped
Zest and juice of 1 lime
340g sweet potato
340g butternut squash diced
1.2 litres vegetable stock
1x400g tin of chick peas, drained
Handful of coriander leaves chopped
Heat the oil and cook the onion and garlic in a covered saucepan for 10 minutes.
Stir in the spices, including ginger, chilli, lime zest and honey.
Add the sweet potato and butternut squash, the juice of half the lime and the stock. Bring to the boil and simmer for about 10 minutes or until the vegetables are almost tender.
Now add the chickpeas and simmer for another 10 minutes.
Check seasoning and add the remaining lime juice.
Cool a little before liquidising until very smooth.
Reheat gently and stir in the coriander leaves just before serving.
Garnish with a swirl of natural yogurt.
Nicky Seabrook BSc.Dip.IONmBANT CNHC
To find out more about Nicky and nutrition at the Centre visit her page here.
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