Soups

Bolivian-inspired “Sopa de Mani”

This soup is amazing! So warming and delicious, you need to try it!
Vegan, Plant-Based, Vegetarian, Dairy-Free, Gluten-Free
Total time: 50 minutes
Ingredients:
  • 1/2 tablespoon coconut oil
  • 1 can or 1-1/2 cups coconut milk
  • 2/3 cup water
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon pink himalayan salt
  • 2 garlic cloves crushed
  • 1 small potato (I would recommend yellow, I did use a russet potato for mine and it worked out fine too)
  • 1/2 cup chickpeas
  • 1/2 yellow bell pepper
  • 1/4 cup plain peanuts
  • cilantro for garnish
Step 1: Heat the coconut oil in a large saucepan on low to medium heat. Once it’s melted, combine the turmeric, cumin, coriander, black pepper and pink salt. Stir the spices and salt into the melted coconut oil. Once done, add the coconut milk and water into the saucepan.
Step 2: Crush your garlic. I used a garlic crusher for doing this. By using a garlic crusher, you will ensure you’re getting the “juice” of the garlic, and not the “skin”. For this soup we don’t necessarily want chunks of garlic, we want the garlic to dissolve into the broth, and a garlic crusher will prepare the garlic to do this. Combine your crushed garlic into your soup.
Step 3: Next, you will need to boil a separate pot of water to par-boil your potato for 12-14 minutes (this really depends on how big your potato is). Set a timer! The point of par-boiling your potato is so you can slice it up into cubes easily, and also rinse away all of the starch once sliced up! You don’t want starch in your soup. You can now prep your bell pepper – cut your pepper into bite-sized pieces.
Step 4: Now add your chickpeas, bell pepper and peanuts. They will cook and soak in the flavour while the potato is par-boiling. Stir every 3-4 minutes. Keep your heat on low-medium.
Step 5: Once your potato has par-boiled (you should be able to stick a fork in – not SUPER easy though). You can carefully remove it, let it cool, and then slice it up into bite-sized cubes. Once cubed, rinse off your potato chunks with water in a strainer. You will want to remove all of the starch. Next combine your potatoes into your soup!
Step 6: Cover and turn the heat up to about level 4, or just below medium heat. Let your soup simmer for 20 minutes. If you find that this heat is too high (I always find coconut milk seems to boil at a much higher temperature), turn down the heat and maybe only cover your soup partially.
I also want to briefly discuss the benefits of turmeric with you guys! One of the reasons why I opted for a yellow curry soup is because I wanted to incorporate turmeric into my meal today. The spice turmeric contains curcumin, which has MANY health benefits. Turmeric has been used in Eastern medicine for ages, and for a very good reason. Turmeric can actually prove to be more powerful than some medications. This is because turmeric acts as an anti-inflammatory, anti-coagulant, cholesterol regulator, pain-reliever, mood elevator, is rich with antioxidants, and can even help treat and prevent cancer! Honestly, there are many more benefits.
If you guys are interested in reading up on turmeric, you can check out thisarticle. This article notes that the benefits of turmeric can be supported with valid and credited scientific research (peer-reviewed articles), which is why I’m directing you to this one.
I should also add that too much turmeric can actually cause adverse symptoms. It is recommended to only consume maximum 1/2 teaspoon of turmeric a day. ALSO, the benefits of turmeric can be enhanced when it is combined with healthy fats and black pepper. The good news is that this yellow curry soup enhances the benefits of turmeric, as it’s heated with coconut oil and combined with black pepper. If you’re interested in reading up more about how to enhance the benefits of turmeric. Check out thisarticle.
If you have any comments or questions, feel free to comment below or send me an e-mail! Also let me know if you get a chance to try this soup, I would love to hear your feedback.
Enjoy!
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