More Recipes by Kelsey Russell-Murray

I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

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Spicy Peanut Sweet Potato Kale Soup

Name: Spicy Peanut Sweet Potato Kale Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6 servings
Ingredients: Extra-Virgin Olive Oil; Yellow Onion; Sriracha; Garlic Cloves; Sweet Potato; Canned Diced Fire Roasted Tomatoes; Light Coconut Milk; Vegetable Stock; Kosher Salt; Turmeric Powder; Kale; Peanut Butter; Peanuts

Recipe by Kelsey Russell-Murray

Ingredients

Time

30m

Serves

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!

Gluten-Free

Vegan

Ingredients

2 Tbsp

Extra-Virgin Olive Oil

Yellow Onion

diced

2 Tbsp

Sriracha

Garlic Cloves

minced

3 large

Sweet Potato

cubed

1 441g can

Canned Diced Fire Roasted Tomatoes

1 400ml can

Light Coconut Milk

4 1/2 cups

Vegetable Stock

1 tsp

Kosher Salt

1 tsp

Turmeric Powder

2 cups

Kale

chopped

1/2 cup

Peanut Butter

1/2 cup

Peanuts

for garnish

Instructions

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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