Spicy Peanut Sweet Potato Kale Soup
Recipe by Kelsey Russell-Murray
This spicy peanut sweet potato soup is creamy, hearty and delicious! It is definitely a ‘meal’ soup rather than a side dish. It can be prepared on the stovetop or in a pressure cooker or slow cooker. Although this recipe is meant to be a soup, it would also be great served curry-style over brown rice or quinoa. I love to recommend this soup for my clients with PCOS and hormone balancing concerns. Although research doesn’t provide conclusive support for one specific diet over another in PCOS, the balance of evidence supports a moderate carbohydrate, low glycemic index, high fibre diet. PCOS is characterized by a chronic state of inflammation and insulin resistance, and therefore lifestyle management of PCOS should focus on improving insulin sensitivity and combating inflammation. A low glycemic index diet, a scale that measures how quickly carbohydrate foods are absorbed by the body, can be very effective in managing PCOS symptoms. Sweet potatoes are one of my favourite low glycemic index foods and make up the base of this soup. This creamy, slightly spicy sweet potato soup is refined carbohydrate free, low glycemic index and high in fibre – making it the perfect option for those with PCOS, diabetes or other hormonal and inflammatory conditions. Kale provides an extra dose of fiber, and chopped peanuts provide the perfect crunch. Fire roasted tomatoes lend a delicious smoky flavour and you can adjust the spice of this soup to match your spice tolerance!
Add the olive oil to a large soup pot and heat over medium heat. Add the onion and sauté for 4-5 minutes, until softened. Add garlic and sauté for another 1-2 minutes.
Add the sweet potato to the garlic and onions and continue to sauté for 3-4 minutes, stirring regularly, until sweet potatoes are starting to brown.
Add tomatoes, coconut milk, broth, salt and turmeric. Cover and bring to a simmer. Simmer for 15-20 minutes, until sweet potatoes are fork-tender.
Add peanut butter and blend using an emersion blender (or transfer contents to a blender) until smooth, or desired consistency. This step is optional, and blending can be omitted if that is your preference.
Add kale and simmer for another 2-3 minutes, until kale is wilted and soup is thick and creamy. Serve and enjoy, topping with crushed peanuts and cilantro!
Instant pot: add all ingredients except for kale and peanut butter to pressure cooker and cook on high pressure for 3 minutes. Stir in kale and peanut butter when finished cooking and enjoy!
Slow cooker: add all ingredients except for kale and peanut butter to pressure cooker and cook on low heat for 6 hours. Stir in kale and peanut butter when finished cooking and enjoy!
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