Creamy Sweet Potato With Ginger Soup

Creamy Sweet Potato With Ginger Soup

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Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
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Prepration Time
  • 30–35 minutes
Total Time
  • 40–45 minutes
Serving
  • 4–6 People

Ingradients

For the Soup:
  • 2 large sweet potatoes (about 2 lbs), peeled and cubed
  • 1 tbsp olive oil or coconut oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
  • 4 cups vegetable broth (or chicken broth)
  • ½ cup coconut milk, heavy cream, or Greek yogurt (optional, for creaminess)
  • Salt and black pepper to taste
Optional Add-ins:
  • 1 tsp curry powder or cinnamon (for extra flavor)
  • 1 tbsp maple syrup or honey (for extra sweetness, optional)
  • Fresh cilantro or parsley for garnish
  • Toasted pumpkin seeds or croutons for texture

Directions

Step 1: Sauté the Aromatics

  • Heat oil in a large pot over medium heat.
  • Add onion, garlic, and ginger. Cook for 3–4 minutes until fragrant and softened.

Step 2: Add Sweet Potatoes & Broth

  • Stir in cubed sweet potatoes and cook for 2–3 minutes.
  • Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20–25 minutes until potatoes are fork-tender.

Step 3: Blend the Soup

  • Use an immersion blender or transfer in batches to a blender.
  • Blend until smooth and creamy. Return to pot.

Step 4: Add Creaminess (Optional)

  • Stir in coconut milk or cream for a richer texture.
  • Season with salt, pepper, and optional spices like cinnamon or curry powder.

Step 5: Serve

  • Ladle into bowls and garnish with herbs, seeds, or a swirl of yogurt.

Pros:

  • Packed with Vitamin A: One of the best sources of beta-carotene for eye and immune health.
  • Natural Sweetness: No added sugar needed—sweet potatoes provide natural flavor.
  • Anti-Inflammatory Properties: Ginger supports digestion and reduces inflammation.
  • Low in Calories: Especially when made without cream or oil.
  • Great for Meal Prep: Keeps well in the fridge for 3–4 days or freezer for up to 3 months.

Cons:

  • Low in Protein: Should be paired with protein-rich sides like beans or chicken.
  • May Be Too Sweet for Some Palates: Not ideal for those who prefer savory-only soups.
  • Contains Ginger (if spicy): May cause heartburn or irritation in sensitive individuals.
  • May Be Too Thick for Seniors with Swallowing Issues: Can be diluted with broth or water.
  • Not Low-Carb Friendly: Sweet potatoes are naturally high in carbs.

Suitable for Aged People?

Yes, this Creamy Sweet Potato with Ginger Soup is generally suitable for aged individuals due to:

  • Soft, Smooth Texture , making it easy to chew and swallow.
  • High in Vitamin A & Potassium , supporting vision, heart, and muscle function.
  • Gentle Spices , often appealing to seniors with reduced taste sensitivity.
  • Warming & Hydrating , ideal for cold weather or recovery from illness.

However:

  • Heart Health Considerations: Should be enjoyed in moderation by those watching fat or sodium.
  • Digestive Sensitivity: Ginger may cause discomfort for those with ulcers or GERD.
  • Blood Sugar Concerns: Natural sugars may affect blood glucose levels in diabetics.

Tip: Add a spoonful of Greek yogurt or lentils for extra protein and fiber. Use low-fat coconut milk for a lighter version.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with GERD or Ulcers: Ginger may trigger acid reflux or irritation.
  2. Diabetics (without modifications): Natural sugars may affect blood glucose levels.
  3. Individuals with Dysphagia: May need texture modification for safer eating.
  4. Those on Low-Carb or Ketogenic Diets: High in carbs from sweet potatoes.
  5. Allergy to Coconut (rare): Avoid coconut milk if allergic; use oat or almond milk instead.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
140
Total Fat
4g
5%
Saturated Fat
2g
10%
Cholesterol
0mg
0%
Sodium
300mg
13%
Total Carbohydrate
24g
9%
Dietary Fiber
4g
14%
Total Sugars
8g
Protein
2g
4%
Vitamin A
16,000 IU
320%
Vitamin C
20mg
22%
Calcium
40mg
3%
Iron
1mg
6%
Potassium
450mg
13%