This delicious sweet potato based recipe is a perfect for fall. Enjoy as dinner or as a side with lunch. This recipes if gluten-free, paleo, dairy-free and vegetarian.
Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), while having moderate contents of other micronutrients, including vitamin B5, vitamin B6 and manganese (table). When cooked by baking, small variable changes in micronutrient density occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving (right table).
Sweet potato varieties with dark orange flesh have more beta-carotene than those with light-colored flesh, and their increased cultivation is being encouraged in Africa where vitamin A deficiency is a serious health problem. A 2012 study of 10,000 households in Uganda found that children eating beta-carotene enriched sweet potatoes suffered less vitamin A deficiency than those not consuming as much beta-carotene.
Roasted Sweet Potato & Coconut Milk Soup with Fried Sage
- 3 1/2 Lbs Organic sweet potatoes Peeled and quartered
- 1 Can Coconut milk
- 3-4 Cups Homemade or high quality chicken stock
- 1 Bunch Fresh sage
- 4 Cloves garlic Peeled and minced
- 3 Large Shallots Peeled and chopped
- Extra virgin olive oil
- Unrefined sea salt
- Cayenne pepper
- Freshly ground black pepper
- Preheat your oven to 425F. Arrange sweet potatoes on a baking sheet and drizzle on about 2-3 tablespoons of olive oil. Add salt and pepper, and toss with your hands to coat.
- Roast for 30 minutes, flipping the potatoes after 25 minutes.
- Finely chop about 6 sage leaves.
- Pour coconut milk into a small space pan, and throw in chopped sage. Cook on low heat until it simmers, and take off heat. Set aside.
- Heat up a large pot on medium heat and add 2 tablespoons of olive oil. Add shallots and cook for 3 minutes, until translucent. Add garlic and continue cooking for 2 more minutes.
- Throw in roasted sweet potatoes and stir. Cook for 5 minutes. Lower heat and add coconut milk – stir – and add 2 cups of chicken stock.
- Continue to stir, breaking up the sweet potatoes with the back of your spoon. Stir in the rest of the chicken stock, a little at a time, until fully incorporated.
- Add a sprinkle of salt, black pepper and cayenne pepper. Cover and cook for 15 minutes.
- Pour soup into a food processor and puree until smooth. When serving, drizzle on high-quality olive oil and top with fried sage (see below)
Fried Sage Leaves
- Heat up olive oil in a small cast iron pan. Add sage leaves and cook for one minute. Drain on a paper towel