Winter Vegetable Soup
from Ayurveda Today, Volume 24, Number 2, Winter 2011
Serves 4 – 6
This warm winter soup is packed with flavor and easy to make. You can peel the sweet potato and squash, if desired. However, many nutrients are just under the skin of vegetables and the skin on both of these should be tender enough to enjoy, once they are cooked. On the squash, you can peel away any bumps or knobby parts.
There are several options for finishing the soup. The first way is just chunks of potato and squash, as prepared here. However, you can use a potato masher and coarsely mash up the chunks to a mushy consistency. You can also purée the soup in your blender for a smooth, creamy dish. Sprinkle with chives or chopped fresh cilantro and/or some of the red pepper, chopped finely, for a little color.
Serve with chapatis, freshly browned corn tortillas, or toasted slices of whole grain bread with ghee.
Vata :: Pacifies/reduces the dosha
Pitta :: Pacifies/reduces the dosha
Kapha :: Can imbalance, use low-fat options on the mil
2 Tbs. olive oil
1 leek, sliced
1 clove garlic, minced
1/2 sweet onion, chopped
1 red bell pepper, chopped
2 Tbs. curry powder
1/2 tsp. salt
1 sweet dumpling squash (also called winter or carnival squash), de-seeded and cubed
1 sweet potato, cubed
4 to 5 curry leaves
1 cup milk, soy milk, or low-fat unsweetened coconut milk
Black pepper, to taste
Sauté the leek, garlic, onion, and bell pepper in the olive oil until the onion is translucent, 8 – 10 minutes.
Stir in the sweet potato, squash, curry leaves, salt, and curry powder. Add water just to cover and bring to a boil. Simmer uncovered 20 – 25 minutes until the squash is tender.
Add the milk, stir, and heat to just below boiling. Then stir in fresh-ground black pepper to taste and serve.
Lisa Costlow is an experienced student and advocate of alternative health care and balanced living. A graduate of the Ayurvedic Studies Programs Level 1, 2, and Pune, she has also studied at AVP Hospital in Coimbatore, India. A long time employee of the Institute, Lisa now offers Ayurvedic consultations and therapies in Frenchtown, New Jersey. She can be reached at email@example.com