Healthy Sweet Potato and Coconut Soup
vegan
Ingredients (for servings, )
| For the soup | |
|---|---|
| 1 | Onions, raw (organic?) (3.9 oz) |
| 1 clove | Garlic (organic?) (0.11 oz) |
| ⅔ oz | Ginger, raw (organic?) |
| 1 ⅓ tbsp | Rapeseed oil, refined (organic?) (0.63 oz) |
| ½ tsp | Cinnamon (ground, raw, organic?) (0.05 oz) |
| 25 oz | Sweet potatoes, raw |
| 2 | Carrots (carrots), raw (organic?) (4.3 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
| 18 oz | Vegetable broth with little salt (organic?) |
| 500 ml | Drinking water, raw (organic?) (18 oz) |
| 400 ml | Coconut milk, preserved (coconut milk, organic?) (13 oz) |
| For the topping | |
| ⅞ oz | Pumpkin seeds, dried, raw (organic?) |
| ⅞ oz | Walnuts (tree nuts), raw (organic?) |
Equipment
- blender or hand-held blender / immersion blender
- stove
- saucepan
Type of preparation
- cook
- chop or grind
- sauté
- blend
- melt
- bring to a boil
- remove the skin
- peel
Preparation
preparing soup
Peel and chop the onion, garlic and ginger. Put the canola oil in a Dutch oven or large pot, add the onion and sauté for a few minutes until translucent. Add the garlic and ginger and cook for a few minutes.In the original recipe, the authors use coconut oil instead of rapeseed oil.
Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.Peel the sweet potatoes and chop roughly. Clean and roughly chop the carrots. Stir the cinnamon into the onion and garlic mixture, then add the sweet potatoes, carrots, a pinch of salt and pepper and cook for about a minute, stirring constantly.
Add vegetable stock and water, cover with a lid and bring to a boil. Then reduce heat to medium and simmer for 20 minutes or until potatoes and carrots are tender.
Stir in coconut milk and bring to a boil before removing from heat. Blend soup with an immersion blender - or gently in a stand mixer (see notes) - until smooth.
The authors recommend adding the soup to the blender in two batches to make sure the blender is not too full.
Serve
Roast pumpkin seeds in a pan. Roughly chop walnuts. Sprinkle the soup with roasted pumpkin seeds and walnuts and serve in bowls.In the original recipe, the authors use 50 g of pumpkin seeds for 4 servings. We reduced this by half and added 25 g of chopped walnuts.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 490 kcal | 24.5% |
| Fat/Lipids | 32 g | 46.1% |
| Saturated Fats | 19 g | 97.0% |
| Carbohydrates (inc.dietary fiber) | 48 g | 17.8% |
| Sugars | 11 g | 12.6% |
| Fiber | 7.7 g | 30.6% |
| Protein/Albumin | 8.3 g | 16.5% |
| Cooking Salt (Na:468.4 mg) | 1'190 mg | 49.6% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin A, as RAE | 1'509 µg | 189.0% |
| Min | Manganese, Mn | 1.8 mg | 92.0% |
| Min | Copper, Cu | 0.71 mg | 71.0% |
| Sodium, Na | 468 mg | 59.0% | |
| Prot | Tryptophan (Trp, W) | 0.13 g | 54.0% |
| Elem | Potassium, K | 1'041 mg | 52.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 4.8 g | 48.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.90 g | 45.0% |
| Elem | Phosphorus, P | 294 mg | 42.0% |
| Prot | Threonine (Thr, T) | 0.38 g | 41.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 4.8 g | 48.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.90 g | 45.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.13 g | 54.0% |
| Threonine (Thr, T) | 0.38 g | 41.0% |
| Phenylalanine (Phe, F) | 0.44 g | 28.0% |
| Valine (Val, V) | 0.45 g | 28.0% |
| Isoleucine (Ile, I) | 0.32 g | 26.0% |
| Leucine (Leu, L) | 0.57 g | 24.0% |
| Lysine (Lys, K) | 0.35 g | 19.0% |
| Methionine (Met, M) | 0.15 g | 16.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin A, as RAE | 1'509 µg | 189.0% |
| Vitamin B6 (pyridoxine) | 0.53 mg | 38.0% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 29.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 54 µg | 27.0% |
| Thiamine (vitamin B1) | 0.23 mg | 21.0% |
| Niacin (née vitamin B3) | 2.3 mg | 15.0% |
| Vitamin C (ascorbic acid) | 9.7 mg | 12.0% |
| Riboflavin (vitamin B2) | 0.15 mg | 11.0% |
| Vitamin K | 8.1 µg | 11.0% |
| Biotin (ex vitamin B7, H) | 5.5 µg | 11.0% |
| Vitamin E, as a-TEs | 0.86 mg | 7.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Sodium, Na | 468 mg | 59.0% |
| Potassium, K | 1'041 mg | 52.0% |
| Phosphorus, P | 294 mg | 42.0% |
| Magnesium, Mg | 145 mg | 39.0% |
| Calcium, Ca | 104 mg | 13.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.8 mg | 92.0% |
| Copper, Cu | 0.71 mg | 71.0% |
| Iron, Fe | 5.2 mg | 37.0% |
| Zinc, Zn | 1.9 mg | 19.0% |
| Selenium, Se | 2.3 µg | 4.0% |
| Fluorine, F | 91 µg | 3.0% |
| Iod, I (Jod, J) | 2.1 µg | 1.0% |
Pavilion Books Company Ltd, David and Charlotte Bailey
Raw recipes 11, Cooked recipes 58 (4)
Additional photos (7)
“Wholefood Heaven in a Bowl – Natural, Nutritious and Delicious ...,” a Middle Eastern vegetarian cookbook with a strong focus on wholefoods.
SummaryWholefood Heaven in a Bowl – Natural, Nutritious and Delicious Wholefood Recipes to Nourish Body and Soul by David and Charlotte Bailey is a vegetarian cookbook that includes many vegan recipes. It is a good cookbook both for those who have experience with a vegan and/or vegetarian diet and those who are just starting out and are ready to try healthier options. The recipes are international and have a special focus on Asian cuisine; they range from easy to prepare to more challenging dishes.
| Critical book reviews It is not common practice for us to use a vegetarian cookbook as a source, but about 70 % of the recipes in this cookbook are vegan. These are the only type we have on our website. |
Overall impressionIn their cookbook Wholefood Heaven in a Bowl – Natural, Nutritious and Delicious Wholefood Recipes to Nourish Body and Soul, David and Charlotte Bailey have selected recipes with naturally healthy ingredients. The recipes include vegetables, fruits, nuts, seeds, and grains that have been processed and refined as little as possible. David and Charlotte Bailey use a lot of whole grains and ancient grains and avoid highly processed foods and food additives. They also try to keep the amount of added salt, sugar, and oil to a minimum. It is therefore somewhat surprising that canned foods such as legumes or tomatoes are sometimes called for in the recipes. However, this does not occur very often.
It is helpful that above each recipe the authors have listed whether it is a vegan recipe, includes vegan options, if it includes grains, and if it is gluten-free. Tofu products are found in some recipes but are the exception. You will notice right away that the recipes contain a large number of spices. The dishes are international, and many are clearly influenced by Asian cuisine. The ingredients themselves are readily available. Alongside simple and quick dishes, you will also find quite complicated recipes that require planning and time to prepare. However, it would be nice if the recipes, especially the more involved ones, included the preparation time needed. Since most people will not be familiar with recipes like these, it would be nice if there were photos for all of the recipes and not just for most of them.
Wholefood Heaven in a Bowl is a book that has a strong emphasis on health and features many extraordinary, one-of-a-kind recipes. It is a cookbook that offers even experienced vegan cooks numerous new ideas for recipes.
David and Charlotte Bailey have written two books: Wholefood Heaven in a Bowl and The Fresh Vegan Kitchen, both of which are available from Pavilion books and Amazon.
About the authorsDavid Bailey, who has several years of experience working in top restaurants, and his wife Charlotte started their business Wholefood Heaven in 2010. They sell vegetarian street food at markets, festivals, and other events. Their famous Buddha Bowl won the 2011 British Street Food Awards for Best Main Dish. In addition to their business, they are continually developing new recipes and writing cookbooks.
ContentsWholefood Heaven in a Bowl – Natural, Nutritious and Delicious Wholefood Recipes to Nourish Body and Soul begins with an introduction that explains the terms “wholefoods” and “bowls.” The chapter “Wholefood Store Cupboard” provides information about a wide range of ingredients that come under the categories of whole grains, flours, legumes (pulses), nuts and seeds, herbs and spices, tofu and soya chunks, and other things.
The recipes are divided into seven sections:
- Breakfasts and brunch
- Salads
- Soups and stews
- Mains
- Accompaniments and sides
- Baking and desserts
- Drinks
Breakfast and brunch: This chapter is full of sweet and savory international breakfast and brunch options — from muesli to pancakes and the like. Only one recipe is vegan, but two have vegan options. Most of the other vegetarian dishes contain egg and about half of them dairy products. Examples of recipes in this section are Chia Seed Bircher Bowl and Millet Porridge with Prune Compote and Flaked Almonds.
Salads:Most of the salads call for cooked ingredients such as grilled vegetables or grains and therefore are not raw food dishes. Four of the eight recipes are vegan, and two more include vegan options. Seaweed, Wild Rice, Tofu, Sesame and Spring Onion Salad and Wholegrain Glass Noodle Salad with Smoked Tofu and Mixed Sprouts are just two examples of the recipes in this section.
Soups and stews: All of the recipes in this section are vegan or include vegan options. You might try, for example, Sweet Potato and Coconut Soup with Toasted Pumpkin Seeds or the Vietnamese-inspired Pho with Pak Choi, Edamame and Brown Rice Noodles. Apart from canned coconut milk, canned ingredients (here: beans) are only called for on one occasion.
Mains:About two-thirds of the recipes in this largest section of the cookbook are either vegan or include vegan options. About one-third calls for soy products (e.g., tofu or soya chunks) or canned ingredients. Many of the recipes require several ingredients, which means that they take more time and effort to prepare. Some examples of recipes in this section are the famous Buddha Bowl, Ethiopian Kik Alicha (split stew) with Atakilt Wat (spiced cabbage), Cucumber Salad and Injera Flatbread, and Mexican Bean Pot Bowl with Citrus Chard.
Accompaniments and sides:Apart from one exception, all of the dishes in this section are vegan. You will find fermented vegetables such as Basic Kimchi, spice pastes and savory sauces like Seeni Sambol, and vegetable sides and toppings such as Hazelnut Dukkah.
Baking and desserts:The majority of the recipes here contain either eggs or dairy products and therefore are not vegan. An example of one of the three vegan recipes is Vegan Carrot Halwa.
Drinks:Alongside Milky Masala Chai and Tiger’s Milk, this section includes numerous smoothies and refreshing drinks such as the Switchel with lemon and ginger.
Book review written by Dr. med. vet. Inke Weissenborn
The healthy sweet potato and coconut soup with pumpkin seeds warms you up with the ginger and rounds off the taste with a delicate cinnamon aroma.
New nutrient profile: According to GDA guidelines, one portion of this recipe covers twice the average daily requirement of vitamin A. The macronutrient manganese is covered by almost 100%.
You can find a link to the additional recipe and information about motivation directly above the recipe image. After our adjustments, the ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the maximum recommended ratio.
Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors .
Sweet potatoes: Sweet potatoes are not part of the nightshade family. The leaves of sweet potatoes are also edible and are used as food in tropical countries. The tubers have a high water content and cannot be stored as long as conventional potatoes, but their shelf life can be increased by careful handling, such as avoiding bruising. The potato-like tubers come in different colors: yellow with red skin, orange-red with red-brown skin and white with light skin. Yellow sweet potatoes are intended for this recipe.
Coconut milk is not coconut water: Coconut milk is made by pureeing the flesh of a coconut with water and then squeezing the mixture through a cloth. The result is a milky liquid with a fat content of around 15 to 25%. If the remaining fibrous mass is extracted again with boiling water and squeezed out, a thinner coconut milk is produced. Coconut water, on the other hand, appears next to the flesh when a coconut is opened. Coconut milk is available commercially as an industrial product. Coconut milk is also used as a milk substitute for tea, coffee and baked goods.
Ginger: Ginger is aromatic and has a sharp, spicy taste, which is due to the pungent substance gingerol, a substance with anti-carcinogenic and anti-inflammatory effects. Thanks to borneol and cineole, ginger promotes digestion, calms the stomach, works against vomiting and nausea and stimulates appetite and circulation.
Pumpkin seeds: Dried pumpkin seeds are rich in nutrients (such as protein, fiber, iron, zinc and magnesium). They are particularly popular in America as a snack, but are also good for adding the finishing touch to many dishes. However, the ratio of omega-6 to omega-3 fatty acids is 172:1, which is significantly higher than the recommended 5:1.
Walnut: The real walnut, also called tree nut, has the highest proportion of linolenic acid (an omega-3 fatty acid that is good for the heart) of all nuts. It also has health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.
Prepare your own coconut milk: For 200 ml of coconut milk, add 200 ml of very hot water to approx. 50-60 g of coconut flakes and leave to steep for 10-15 minutes. Then process in a blender or with a hand blender. Strain the liquid through a nut milk bag and squeeze out as much liquid as possible.
Low-salt vegetable stock: We use low-salt vegetable stock to reduce the overall amount of salt without sacrificing flavor. Use your own preference as a guide when adding salt to this dish.
Homemade vegetable stock: Making salt-free vegetable stock can significantly reduce the salt content. Access our recipe through this link: Vegan vegetable stock. You can adjust the amount of stock you use depending on how concentrated it is. You can also add salt before serving if you feel it is necessary.
Coconut oil versus rapeseed oil: Coconut oil consists mainly of saturated fatty acids, of which we should not give the body too many. Therefore, we generally do not recommend recipes that contain large amounts of fatty coconut products. The triglyceride content with unsaturated fatty acid residues is, in contrast, extremely low. From a nutritional point of view, however, the unsaturated, essential omega-6 (LA) and omega-3 fatty acids (ALA) are particularly important. Rapeseed oil has a high proportion of essential fatty acids, especially ALA. With an LA: ALA ratio of 3:1, rapeseed oil has an excellent composition that significantly helps to achieve the desired maximum value of 5:1 overall. In addition, the proportion of saturated fatty acids is much lower than in coconut oil. We have opted for refined rapeseed oil. Cold-pressed rapeseed oil is not suitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances can be formed. See also the following link ( cold-pressed rapeseed oil).
