Lunch: Ital Carrot and Sweet Potato Soup

This recipe includes superfoods such as:

Spinach

Health benefits of Ital Carrot and Sweet Potato Soup

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

4 cups fresh carrot juice
2 sweet potatoes, peeled and cut into 3D4-inch chunks
1 (4-ounce) can chickpeas, drained
1 (1 1/2-inch) creamed coconut chunk, cut from a block*
1 small hot red chile, preferably Scotch Bonnet, chopped (wear gloves)
1 (3/4-inch) piece fresh ginger, very finely chopped
1 clove garlic, finely chopped
2 sprigs fresh thyme, leaves picked and finely chopped
1 large handful callaloo ( amaranth) or spinach leaves, washed thoroughly, stemmed, optional
Stock, as needed
1 chunk butter, optional
Freshly ground black pepper, optional
1 tablespoon chopped fresh cilantro leaves, for garnish
Cream, sour cream or Greek yogurt, for service, optional
*Can be found in specialty Hispanic markets and online.
Cook's Note: Chile seeds may be left in or removed, depending on how hot you like it.

Instructions

Bring the carrot juice to a boil in a medium-sized saucepan. Add the sweet potatoes, chickpeas, creamed coconut, chile, ginger, garlic, and thyme. Simmer the ingredients gently, covered, for 10 minutes, or until the potatoes are soft. Shred the callaloo or spinach, if using, and add the leaves to the soup 5 minutes before the end of the cooking process. Leave the soup chunky or smash the chickpeas, and sweet potato with a potato masher, if desired. Adjust the consistency of the soup, to taste, with a little extra carrot juice or stock if you decide to mash it, as it will become very thick. Finish the soup with the butter, if using, and season with black pepper. Garnish with the fresh cilantro, and serve each bowl with a drizzle of cream or a dollop of Greek yogurt on top.

Share Ital Carrot and Sweet Potato Soup