Sweet potato soup with miso and ginger
- Aunt Plantsy
- Sep 1
- 3 min read
During these cold months, soup always sounds good. When I plan out meals, I try to limit our meat intake to maybe 2 or 3 times a week. Otherwise, I try and do wholesome meals that are dairy free, refined-sugar free, and within a carbohydrate range that meets my husband’s needs. Sometimes that is pretty hard to do.
This recipe is so healthy and good for you. I got this recipe from Forks over Knives. It makes 7 servings that are 69 carbs per serving – a tad over what it should be for my husband, but I believe the nutrients, nourishment, and goodness of this meal outweigh the extra carbs. And if not, then consider this a cheat!
Ingredients: 3 1/2 chopped carrots 1 3/4 chopped yellow onions 2 1/3 Tbsp. minced garlic 2 1/3 Tbsp. grated ginger 7 cups low-sodium vegetable broth 3 1/2 cups unflavored plant milk 3lbs, 8oz peeled & chopped sweet potatoes 1/2 cup pure maple syrup 1 1/4 Tbsp. miso* 10 1/2oz chopped baby spinach 1/2 cup slivered or finely chopped almonds
Instructions: 1. In a large stock pot over medium heat cook the carrots, onions, garlic, and ginger. Stir occasionally until onions start to turn translucent (a couple minutes). Add a couple tablespoons water as needed to prevent veggies from sticking to the bottom.
2. Add vegetable broth, plant milk, sweet potatoes, maple syrup, and miso paste. Increase heat to high and bring to a boil. Reduce heat to medium-low, cover, and simmer until sweet potatoes are tender (about 15 minutes).
3. Using an immersion blender, blend soup until mostly smooth. If you don’t have an immersion blender, you can allow to cool slightly and blend in a high-speed blender in batches.
4. Add the spinach to the soup and cook until wilted (less than a minute). Season with black pepper.
5. Ladle out into 7 equal servings (about 2 3/4 cups) and sprinkle with sliced almonds if desired.
I wrote a blog recently about the O’Henry sweet potatoes that I grew and harvested. I ended the blog by storing the sweet potatoes in a box wrapped individually in newspaper back in November. They were to finish curing in that box for 6-8 weeks. Here it is 6 weeks later and I’m using them for the first time in this soup! They are a creamy white color. I did add one Japanese purple sweet potato to this soup to give it some color.
Per serving: Calories: 345; Fat: 5g; Saturated Fat: 0g; Carbs: 69g; Fiber: 11g; Sugars: 26g; Protein: 8g; and Sodium: 511mg. *Miso – In my herbalism course, I have learned that miso has been found to be very helpful in defending the body against radiation. The 1945 bomb that fell in Nagasaki was proof of that. Dr. Akizuki and the staff had been drinking miso soup regularly and for years following the blast, they worked daily in close contact with the fallout victims in the areas which were heavily damaged and highly radioactive. Neither he nor his staff suffered from the usual effects of radiation. In 1972, scientists investigating this experience discovered a substance in miso called Zybicolin. Produced by miso and yeasts, it has the ability to attract, absorb, and discharge from the body “radioactive elements such as strontium.” Miso is also good for illness and prevention of illness. – information taken directly from my herbalism course material.
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