Having a family member with Crohn’s Disease can be a huge challenge if you’re the cook of the house.
Trust me, I know.
When my daughter mentioned the health benefits of Sweet Potatoes, I knew instantly I was going to find her a soup she could eat. A healthy soup full of vitamins, minerals, and probiotics to help heal her troubled gut.
I found this recipe for Sweet Potato Miso Soup from The Kitchn that I was able to modify easily enough to provide a healthy, nourishing soup made with just 4 simple ingredients.
The result was a creamy, delicious soup overflowing with the combined health benefits of Sweet Potatoes and Ginger, plus the gut healing probiotics of Miso.
Sweet Potato Miso Soup
Start by peeling about a 2 inch nub of ginger. Mince it or grate it up pretty fine and saute it in just enough veggie broth that it doesn’t burn. A few tablespoons will do, just enough to soften it.
You’re also going to need about 3 cups of mashed sweet potatoes. I peeled 3 medium red garnet sweet potatoes and cut them into smaller pieces so they would cook faster.
Add enough water to cover and boil for 20 minutes or until they are soft. Drain the water and then using your favorite potato smasher, make some mashed sweet potatoes.
Don’t worry about getting them super smooth or creamy as we’ll be blending the soup in a blender later.
Add the ginger to the mashed potatoes and pour in 4 cups of low sodium veggie broth.
At this point you can spice it up a bit. I would recommend 1/2 tsp each of onion powder, garlic powder, and salt. If you ARE making this for someone with Crohn’s – omit the spices. We want to heal – not flare up.
Bring to a slow simmer and let that cook, stirring often, for another 10 minutes or so.
If you have a handy dandy immersion blender, (I’m jealous), go ahead and blend your soup now until it’s super smooth. If not – slowly ladle your soup into your blender and blend until smooth. You’ll have to do this in batches.
Remember to never fill your blender more than halfway, super hot soup in your face is never a good thing.
Now that your soup is back in the pan, and is smooth and creamy, let’s add the miso.
Add 3 heaping tablespoons of white miso to 1/2 cup of unsweetened almond milk, and using a fork or whisk, try to make this as smooth as you can to avoid lumps in the soup.
Remember, you never want to actually cook miso as the heat will kill off the beneficial bacteria.
Slowly whisk the miso/milk mixture into the soup and adjust the spices as necessary.
Let simmer for another minute or two to allow the flavors to blend, and you’re ready to serve.
What more needs to be said?
- 1 piece Fresh Ginger (about 2")
- 3 med Sweet Potatoes
- 4 cups Vegetable Broth (low sodium)
- 3 Tbs White Miso
- 1/2 cup Almond Milk (unsweetened)
- 1/2 tsp Onion Powder
- 1/2 tsp Garlic Powder
- 1/2 tsp Salt
- Peel and mince the ginger
- Saute ginger in a few tablespoons of veg broth until softened
- Peel and boil the sweet potatoes for about 20 minutes or until soft
- Drain the potatoes and mash
- Add ginger,veggie broth, and spices and simmer for 10 minutes or so
- Blend soup (immersion or blender) until smooth
- Add miso to almond milk and whisk until smooth
- Slowly stir in miso/milk mixture and heat for another minute or two
- Adj spices if necessary