Roasted Cauliflower and Chicken Soup

I have been buying up cauliflower like a crazy person lately. All Winter long they were so expensive... I saw them as high as $6.95 per head... and now that they are a decent price again, I cannot stop buying them!

But I can only eat so much Low-Carb Flatbread and Cauliflower Rice, so have been trying to come up with some new ways to enjoy all of this glorious cauliflower.  This soup was an experiment for sure, and a happy one as it turned out so well.   We almost always have some roasted chicken breasts in the refrigerator as I tend to do them in batches of 3 or 4 every few days so I have some on hand for salads or for The Captain's favorite fried rice dish at lunch time.

I used a bit of fat free yogurt in this dish to give it a creaminess, but you could leave it out if you are eating Paleo.  This soup is naturally gluten free.

Roasted  Cauliflower and Chicken Soup
Makes 2 servings.

Ingredients:

• 4 cups cauliflower, washed and broken into florets
• 1/2 cup onion roughly chopped
• 2 tsp olive oil
• 2 cups chicken broth
• 1 tsp minced garlic
• 1 cooked chicken breast, about 6 to 8 ounces, cut into small chunks
• 1/2 cup fat free plain Greek yogurt
• Salt and Pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Line a baking sheet with foil and lightly coat with a non-stick spray.
3. Spread the cauliflower florets and onion pieces on the foil and drizzle or spray with the olive oil.
4. Place in oven and roast for 30 minutes. 
5. Remove from oven and place the veggies in a stockpot or large sauce pan.
6. Add the chicken broth and garlic to the veggies and bring to a boil.
7. Simmer for about 5 minutes.
8. Add the chicken and heat through about 5 more minutes.
9. Remove from heat and then puree with an immersion blender till the chicken is shredded.
10. Divide the mixture between 2 bowls and then stir 1/2 cup of yogurt into each.
11. Season with salt and pepper.

You can garnish your soup in a variety of ways... I had a few pieces of shaved parmesan cheese on mine and it was delicious. I think crumbled bacon and chopped green onions and a bit of shredded cheddar would be really nice too.

Per serving without garnish.

WW Smart Points = 5.

Calories 243; Saturated Fat 1g; Sugar 10g; Protein 36g.

Roasted cauliflower and onions

Leftover cooked chicken breast, cut into chunks

Into the stockpot with broth

Garnished and ready to serve

Printable Recipe

Are you a cauliflower fan, too?

What's your favorite way to enjoy it?

Favorite Fall Soups... My Current Top 5

It's soup weather at my house!  The best thing about the changing temperatures... getting cooler... is that I start to really enjoy those foods that I tend to think of as Fall Favorites.  You know what I mean... soups, stews, chilis... and it's time to get the slow cooker out of storage, too.

I have so many Fall soups in my lineup and I find it quite difficult to pick out just a few to call favorites, but these all have something a bit unique about them and are different fromo some others that you may find on Pinterest or by Googling so I want to highlight them here and share them with you.

Some are vegetarian, some are not, but all of them are gluten free and of course, delicious!  If you want, replace the chicken/turkey stock in any of these recipes with a veggie broth, or even plain water. The spices will take care of the flavor!

Here is the lineup.... in no particular order... with links to the original blog posts where you will find the story behind the soup, and of course, the recipe!  I hope you enjoy them as much as we do at our house.  Just click on the picture to find the link.


Roasted Red Pepper Soup
(with instructions as to how to roast red peppers in your oven)

Spicy Carrot and Butternut Squash Soup

Better Than Noodle Chicken Soup

Cauliflower and Roasted Red Pepper Soup

Curried Coconut Sweet Potato Soup

What is your favorite Fall soup ingredient?

My 5 Most Popular Recipes of 2014

It is fun for me to look back at the recipes I have posted this year and see which ones were the most popular… which ones got the most attention.  And, not surprisingly at all, they are some of my most favorite new recipes as well.  All of them are gluten free... some are Paleo, some are vegan.  Have a look... I know you will find something you really like, too.

Here are the 5 recipes and dishes that seem to be the favorites with my readers this past year.  If you click on the image, you will be redirected to the original blog post and recipe.

1.  Roasted Red Pepper and Carrot Soup

This one has vegan options.  A delicious and rich hearty soup. I love the smoky flavor  of roasted red peppers.

2. Pumpkin Protein Pancakes

These happen to be vegan.  Lovely!

3. High Protein Breakfast Puff

This continues to be one of my breakfast staples.  Change up the fruit and it is different every time!  It only takes about 5 minutes to put together.

4. Low Carb Flatbread

Another of my own favorites. I put these together and freeze them whenever I find a good buy on nice large heads of cauliflower. They are gluten free and a great texture.  They do take a bit of work but so worth it!

5. High Protein Angel Food Cake

No surprise that this remains to be so popular. Who doesn’t like a little sweet now and then? And this one is not sugar-laden at all.  Add a bit of fruit and some yogurt or whipped coconut milk and you have a very special dessert.  Mmmmm.

Thanks to all of your for your continued support and readership… I hope to bring you lots of fun recipes and food finds in 2015.

What is your favorite new recipe from 2014?

Spicy Carrot and Butternut Squash Soup

Every time I come up with a new combination of veggies and flavors to make soup, it immediately becomes my favorite.    And that’s true of this one…. actually I have been keeping it all to myself over the past couple of weeks, but now that I only have one serving left, which I am enjoying for lunch today, I think it is about time I shared it with you. I am calling it my Spicy Carrot and Butternut Squash Soup.

And believe me, naming this soup was a bit of a problem for me. It has lots of garlic in it, and it also has curry powder… but honestly, Garlicky Curried Carrot and Butternut Squash Soup just sounds so cumbersome… and sometimes putting the word curry in the title of a soup scares people away. And if you thought you didn’t like garlic, that might turn you off as well (leave it out – really!)
So, Spicy Carrot and Butternut Squash Soup it is, and not matter what I might call it, it is fabulous. Really!

I used my homemade turkey broth and my usual soup method to prepare this soup but you could use a store-bought chicken stock, or even make it vegan, and go with a veggie broth. I like to make my own. Ignoring either of those options, just use water. I know the garlic and the curry will give it enough flavor.

I like to freeze leftovers in individual portions.  Just pop it into a small saucepan to thaw and heat for serving.  This soup is thick and hearty and goes like this:

Spicy Carrot and Butternut Squash Soup
Makes 8 one-cup servings.

• 2 pounds butternut squash, peeled, seeded and cut into one-inch chunks
• 2 large carrots, cut into one-inch lengths
• 1 cup onions slices
• 8 cloves garlic, peeled, smashed and minced
• 2 tsp coconut oil
• 4 cups broth of choice
• 2 Tbs curry powder
• Salt and pepper to taste

1. Prepare your vegetables, onions, garlic, and set aside.
2. Melt 2 tsp coconut oil over MEDIUM heat in large stock pot.
3. Add the onions and garlic and cook for about 5 minutes till translucent, taking care not to let them brown.
4. Add the squash and the carrots and cook about 5 minutes more.
5. Add the curry powder and stir till all the veggies are coated.
6. Add the stock, cover with a lid and turn heat to HIGH.
7. When the broth has come to a boil, turn heat to LOW and let simmer for 45 minutes.
8. Remove the pot from the heat and uncover.  Allow soup to cool for at least 15 minutes.
9. Puree in batches or with an immersion blender till smooth.
10. Ladle into serving bowls, and season liberally with salt and a dash of pepper. Serve warm.

Per serving.
Weight Watchers P+ = 2.
Calories 88; Protein 3g; Carbohydrate 18g; Fat 1g; Fibre 3g.

If you are following the Simply Filling Technique, there is really nothing to count here as the oil per serving is only 1/4 tsp.

And I also love it with a bit of plain Greek yogurt .

It adds an element of creaminess, and also packs a great protein punch.

Printable Recipe

What's your favorite combination of veggies for homemade soups?

Do you like to garnish your soups with yogurt, or even sour cream?

Curried Kabocha, Carrot, and Cauliflower Soup

My latest Fall soup is thick and delicious!  I was going to use a butternut squash in this recipe, but when I cut the squash open, it was brown inside and I threw it out immediately… so The Captain spent a few uncomfortable minutes peeling the shell from a kabocha squash so I could use it instead.  The result… Curried Kabocha, Carrot, and Cauliflower Soup.  Lovely.

Normally if I were going to use kabocha squash in soup, I would bake it first so that it can be easily scooped from its shell.  But there was no time to do that and it all turned out very nicely… but it is a difficult beast to peel raw so if you have time, do cook yours first. 

There is just a hint of curry in this soup. I think it is just right, but if you like more, by all means… go ahead and add it.  I also like to add a dollop of fat free Greek yogurt when I serve it… makes it creamy and just Heavenly.

You can use any kind of broth you prefer... I used my homemade turkey broth, but you could also use chicken stock or a vegetable broth if you want a vegan or vegetarian version.  I don't think it would change the taste much at all.

Curried Kabocha, Carrot, and Cauliflower Soup
Makes 8 one-cup servings

• 2 tsp coconut oil
• 6 cloves garlic, peeled, smashed and minced
• 1 cup white onion, cut into large dice
• 3 cups stock of choice
• 1 cup water
• 5 cups kabocha squash, peel removed and cut into chunks
• 2 cups carrots, cut into 1” lengths
• 1 cup cauliflower, cut into chunks
• 2 Tbs curry powder, more or less to taste
• Salt and pepper to season 

1. Melt coconut oil in large stockpot over MEDIUM heat. 
2. Add onions and garlic and cook about 5 minutes, till translucent, taking care not to brown.
3. Add the squash, carrots, and cauliflower and cook about 5 minutes more, stirring occasionally.
4. Add the curry powder and stir to coat veggies.
5. Add the stock and the water.
6. Cover the pot with a lid, bring to boil, then reduce heat to SIMMER and cook for 45 minutes.
7. Remove from heat and cool several minutes.
8. Blend/purree till smooth.
9. Serve hot with salt and pepper to season.

Per serving.
Weight Watchers P+ = 2.
Calories 61;  Protein 2g; Carbohydrate 11g; Fat 2g; Fibre 3g.

If you are following the Weight Watchers Simply Filling Techniquer or Simple Start, there is nothing to count… the coconut oil would only be 1/4 tsp per serving, therefore negligible.

Bring veggies and stock to the boiling poing, then cover, and let simmer for about 45 minutes.

Purre in stockpot with immersion blender for minimal cleanup.

To serve, season with salt and pepper, and garnish with Greek yogurt if you like.

Stir it in for maximum creaminess!

You can freeze the leftovers or store in the fridge if you will use them in a few days… just as tasty after reheating on the stove top!

Printable Recipe

5 Fabulous Fall Soups

There is a lovely aroma in our apartment right now… a new Fall soup on the stove… this one with kabocha squash, carrots, and cauliflower… and onions and garlic, of course! I love to make soup when the days become a bit shorter, and a bit cooler, and the local farmers are flooding our produce markets with sweet potatoes, root veggies,  and all kinds of squash.  Mmmmm.

I have a usual method that I use to make vegetable soups… and the variations are endless depending upon the veggies and spices and broth you select. You can make them gluten-free, paleo vegetarian, and even vegan if you choose the right ingredients.  They are are all delcious.

You really can’t go wrong.

I will share this new soup later, but today I want to share some other favorite Fall soups from the last couple of years.

In no particular order… just click the picture to find the recipe.

Of course there are lots more on my blog and you can find them under my Soups, Salads and Dressings  tab… If you give any of my soups a try or Pin them, I would  love to know!

And if you are looking for some other ideas for homemade soups, check out these articles too:

• How to Roast Red Bell Peppers
• How to Make Homemade Turkey (or Chicken) Broth
• How to Make Your Own Vegetable Broth

Do you like to make Fall soups, too?  What’s your favorite?

Roasted Red Pepper and Carrot Soup

Oh how I love Fall!  Even though our weather continues to be unseasonably warm and dry on the Island, local farmers are flooding the markets with fresh produce and the prices are very appealing!  Red peppers, squashes, potatoes, carrots, corn… all of the lovely and delicious foods that the word harvest brings to mind.  This Roasted Red Pepper and Carrot soup is a direct result.

I love the process of roasting red peppers… washing and drying them, and putting them on a baking sheet under the broiler element of the oven… turning them every few minutes until they are completely charred.  And then leaving them in paper bags to cool and I even like the slippery mess of removing the skins and seeds.  I wrote a post about it a couple of years ago (and a great recipe for Roasted Red Pepper Soup, too) if you are interested.

I actually prepared the peppers for this soup and left them in the fridge for a couple of days before I got around to making it.  It was all I could do to keep from using them up in omelettes and on salads and in sandwiches!  But I knew that they would mix so well with the carrots that I managed to refrain.

I didn’t add any spices or herbs to the veggies as they were cooking… I wanted the flavor of the roasted red peppers and the carrots to shine through…. and they do, very nicely, I think.
And this dish is chock full of Vitamins A and C, if that matters to you!

I used homemade turkey broth and followed my usual soup method to make up this batch of Roasted Red Pepper and Carrot Soup. You could use purchased chicken stock, or even a vegetable broth if you would like to make it vegan. Use olive oil instead of coconut oil if you prefer.  It is easy and so tasty!   I hope you’ll give it a try.

Roasted Red Pepper and Carrot Soup
Makes 7 servings, approx. 1 cup each

• 1 tsp coconut oil
• 4 cloves garlic, peeled, smashed and minced
• 3 ounces onion, chopped (about 1/3 to 1/2 cup)
• 20 ounces carrots (about 5 large, cleaned and cut into 2 inch lengths)
• 3 cups stock of choice
• 3 red bell peppers, roasted with skin and seeds removed
• Salt and pepper to season

1. Put coconut oil in large stock or soup pot on MEDIUM heat.
2. Add the garlic and onions and saute till translucent and soft, taking care not to brown them.
3. Add the carrot chunks and let cook about 5  minutes.
4. Add the stock, cover the pot with a lid, and turn up heat till the stock comes to a boil. Turn heat down to LOW and allow to simmer 45 minutes.
5. Add the roasted red peppers and any liquid from them to the pot, and heat through.
6. Remove the pot from heat and allow to cool 10 or 15 minutes.
7. Puree the soup with immersion blender till smooth.
8. Season with salt and pepper.
9. Serve warm with cream or yogurt to garnish, if desired.

Per serving.
Weight Watchers P+ = 2.
Calories 67; Protein 3g; Carbohydrate 13g; Fat 1g; Fibre 4g;

Just look how thick this is!

Printable Recipe

What is your favorite thing about the coming of Fall?

Won't you consider sharing this recipe if you like it?  Thanks so much.

Spicy Curried Carrot Soup

I made this wonderful new soup for lunch today and couldn’t wait to share it with you… I didn’t even take pictures as I went, I was so eager to get it cooking and eat it! 

I had a bag of carrots sitting in the refrigerator, that I needed to use, so I peeled them, but normally when my carrots are very fresh I just wash them and cut the ends off.  Your choice.

It only took 45 minutes to cook, but I was getting so hungry I had to eat a small apple to keep my tummy from growling and entertain myself with cryptic crosswords from the newspaper… sometimes things just seem to take too long when you’re waiting, don’t they?

But it was so worth the short wait... truly delicious. I love the flavor of carrots, and I bet roasting the carrots before putting them in the soup would make it taste even better!  I have to remember that for next time and get started earlier.

The curry and the red pepper flakes are very subtle flavors in this soup. Barely there, but they add to the overall goodness and the pepper flakes definitely add a bit of zing.

I used my homemade turkey stock for this soup. You could use a commercial broth, or a veggie broth, or even water, in a pinch. 

And of course if you don’t eat dairy, you can omit the Greek yogurt garnish, too.  It’s all good!

Spicy Curried Carrot Soup
Makes 4 servings, approximately 1 cup each

• 1 Tbs coconut oil
• 4 cloves garlic, peeled, smashed and minced
• 3-1/2 ounces chopped white onion
• 20 ounces (1-1/4 lb) carrrots cut into chunks
• 1-1/2 cups  broth
• up to 1 cup hot water 
• 1 Tbs curry powder
• Sprinkling of red pepper flakes

1. Using my usual homemade soup method, heat the coconut oil in a large stock pot, and then added the onions and garlic.
2. Cook for about 5 minutes over MEDIUM heat till onions are soft and translucent,being careful not to brown the garlic.
3. Add the carrots and allow to cook a few minutes.
4. Add the curry powder, and stir to coat the veggies.
5. Add the broth and the red pepper flakes.  Then turn up heat to HIGH till it boils.  Cover, reduce heat to LOW and allow simmer for 45 minutes.
6. Remove from heat and puree with immersion blender.  Add the hot water a few ounces at a time until the mixture reaches the thickness you like. (I used 1 cup and I like a very thick soup.)
7. Serve in your favorite bowls. Garnish and season with salt and pepper as desired.

Per serving.
Weight Watchers P+ = 3.
Calories 112; Protein 3g; Carbohydrate 18g; Fat 4g; Fibre 5g.

Just salt and pepper for The Captain

Printable Recipe

Are you a curry fan? 

How do you use up the veggies in your fridge?

Cauliflower and Roasted Red Pepper Soup

Following along the ‘cauliflower’ theme I seem to have going this week, I decided to pair it with my favorite red vegetable… roasted red peppers.  I love them so much… they are rich in flavor and add a touch smokiness to anything I serve with them.

Do you like to do your own red peppers in our oven or barbecue? I have purchased them… in huge glass jars… the shiny roasted red peppers in the big glass jars always lure me in. I did purchase one once, but could not finish them. Alas, the last half of the jar went to waste, and I always thought they weren’t quite as tasty as the ones I do myself.

I have a post about roasting red peppers… check it out here….

And then clean a head of cauliflower and make this awesome soup!  Thick, naturally creamy and rich.  All it needs is a bit of salt and pepper to your own liking, and you have a hit on your hands.  If your family thinks they don’t like cauliflower… don’t even tell them. That is how I have The Captain loving it… shhhhh…. don’t tell.

Of course I like to use my own turkey or chicken broth too… if you like, use a vegetable broth for a vegan soup.  It’s all good.

Cauliflower and Roasted Red Pepper Soup
Makes 5 servings

• 2 tsp coconut oil
• 6 ounces chopped white onion
• 5 cloves garlic, peeled,smashed and minced
• 1 large head cauliflower
• 4 cups chicken stock.
• 4 medium red pepper, roasted

1.  Remove the leaves and large centre stem from the cauliflower.  Separate into florests, wash, and set aside.
2. Melt the coconout oil over MEDIUM heat.
3. Add the onions and garlic.  Saute until translucent, stirring occasionally, about 6 minutes.
4. Add the cauliflower and chicken stock. Bring to a boil, then reduce heat and simmer for 45 minutes until cauliflower is soft and cooked through.
5. Remove from heat, and then add roasted red peppers.
6. Purree and  then season with salt and pepper before serving.

Per serving.
Weight Watchers P+ = 3.
Calories 85; Protein 4g; Carbohydrate 14g; Fat 3g; Fibre 5g.

Getting everything into the pot…

And when it’s cooked, puree with your immersion blender.

Printable Recipe

Cauliflower Coconut Soup, 4 Ways to Spice it Up

Since I gave up eating grains at the beginning of year, I have been eating a lot of cauliflower!  Lots and lots of Cauliflower Rice and cauliflower-based Low Carb Tortillas.  I had almost forgotten that it is a tasty vegetable to be enjoyed as such.

The Captain has gotten into the habit of buying huge heads of fresh cauliflower whenever he finds them in our local markets, so I am now trying to come up with different ways to use them up!  And because he thinks he doesn’t even like cauliflower himself, I am trying to find ways for him to enjoy it too.

This soup really fills the bill.

Use a veggie broth if you want a vegan option... I like to use homemade turkey broth in mine.

Cauliflower Coconut Soup
Makes 4 servings

• 2 tsp coconut oil
• 4 cloves garlic, peeled, smashed and minced
• 6 ounces chopped white onion
• 1 large head fresh cauliflower
• 3 cups chicken stock
• 1/2 can (200 ml) coconut milk 

1. Cut the stem and leaves off the head of cauliflower and then break into florets. Wash and set aside.
2. Melt the coconut oil in a large soup pot over MEDIUM heat and then add the onions and garlic.
3. Saute about 10 minutes until the onions become translucent, stirring occasionally so they do not brown.
4. Add the cauliflower and chicken stock.  Simmer for 45 minutes or until cauliflower is cooked through and soft.
5. Remove from heat and stir in the coconut milk.
6. Puree with immersion blender or in batches in regular blender, and add a bit of salt to taste.
7. Serve plain or season to your liking.

This soup is creamy, thick, rich… no strong flavor of cauliflower or coconut, at all.  Just delicious and lovely on your tongue!  I made up a batch of plain soup and then each time I ate a bowl, I changed up the seasonings to see what I could come up with.

The first bowl I ate quite plain, with a bit of fresh cilantro and salt and pepper.

I added some crumbled bacon and freshly ground pepper to the second bowl.

I ate the third bowl with a few dashes of curry powder mixed in.

And the fourth bowl, I sprinkled with nutmeg and cloves… a bit of a holiday feel.

The Captain tasted each one and agreed that he would actually like to have a bowl for himself.  Guess I had better get another batch on the stove soon.  His other comment was that it was similar to a potato soup… that is how creamy and thick it is.

And I should add, that it also freezes quite nicely... doesn't change the texture at all.

Per serving.
Weight Watchers P+ = 3.
Calories 128 ; Protein 7g; Carbohydrate 15g; Fat 6g; Fibre 5g.

Printable Recipe

Spicy Butternut Squash and Sweet Potato Soup

I decided to celebrate the First Day of Fall by making my first homemade soup of the season!  And a good soup day it was…. gloomy, wet, and quite cool for our little corner of the World for this time of year.

It was like Summer was bidding us a very tearful goodbye!

The Captain has been purchasing lovely locally-grown squashes and sweet potatoes for me this past couple of weeks so I selected a butternut squash for my soup… and then decided to add some sweet potato, too, for a bit of extra thickness, rich color, and of course, great taste!  You know I love me some orange YAM!
I am going to share the proportions and the method I used, but I know you will adjust it to suit your own dietary needs and tastes.  Whenever I make these types of soups, I use the same method…. it’s only the ingredients and spices that tend to change.

And I was fortunate to have some homemade turkey stock on hand today so of course I used that, too.

Spicy Butternut Squash and Sweet Potato Soup
Makes 8 one-cup servings

• 1 Tbs coconut oil
• 1 cup sliced white onion (6 oz.)
• 4 cloves garlic, peeled, smashed and minced
• 5 cups butternut squash, peeled and cut into chunks (1-1/2 lb.)
• 2 cups sweet potato, peeled and cut into chunks (9 oz.)
• 4 cups turkey or chicken broth
• healthy/liberal sprinkling of dried ginger and nutmeg

1. Place coconut oil in a large saucepan over MEDIUM heat and sauté onion and garlic until softened, about 5 minutes.
2. Add squash, sweet potatoes and saute a few minutes more.
3. Add several sprinkles of ginger and nutmeg, stir into veggies,  and cook for 1 minute.
4. Add broth broth. Bring to a boil, then cover and simmer until vegetables are tender, about 30 minutes.
5. Remove from heat and when cooled, blend until smooth with immersion blender.
6. Reheat, to serve, sprinkle with salt and pepper.
7. Garnish with fat free sour cream or Greek yogurt if you like.

Per 1-cup serving.
Weight Watchers P+ = 3. Not including garnish.
Calories 102 ; Protein 3g; Carbohydrate 20g; Fat 2g; Fibre 3g
 

Cook the onions and garlic till just translucent, not browned.

Add the sweet potato and squash to the pot.

Cook for about half an hour and then let cool.

Puree.  An immersion blender is a very good tool for this job.

Creamy and thick and quite delicious!

Printable Recipe

Do like to make homemade soups, too?  What is your favorite?

Silky Smooth Curried Coconut Sweet Potato Soup

Several months ago I pinned a recipe for a soup that I thought looked very good.  And I had another look at it when I had a craving for a sweet potato and coconut dish a few days ago.  It is a good looking soup, very thick and you may want to check it out.

This soup of mine was definitely inspired by that one so I wanted to be sure to give it credit,  but I do prefer to use my own tried and true vegetable soup method, and I changed up the spices a bit, too.

I used a full fat version of canned coconut milk in this soup and it feels like silk in your mouth.  The texture is really fabulous.  I know it would be good with a light coconut milk, too, and of course the calorie count would be lower… and for my Weight Watchers friends, the P+ values would certainly be less as well.

Your choice, of course. 

Any leftovers can be frozen or just kept in the fridge for use within a couple of days.

Here is how I made it.

Curried Coconut Sweet Potato Soup
Makes 5 one-cup servings

• 1 Tbs coconut oil
• 16 oz sweet potato, peeled and cut into 1/2 inch chunks
• 4 oz white onion, peeled and chopped
• 3 cloves garlic, peeled, smashed and minced
• 2 cups water
• 1/2 tsp cumin
• 1/2 tsp curry powder
• 1/8 tsp red pepper flakes
• 1/2 cup coconut milk

1. Place the coconut oil in a large soup pot over MEDIUM heat.
2. Saute the onions and garlic until translucent, being careful not to let them brown.
3. Add the sweet potato chunks and saute about 5 minutes.
4. Add the spices and stir to coat the veggies.
5. Add the water, bring to a boil and then cover the pot, and reduce the heat to LOW and let the mixture simmer for about half an hour.
6. Remove the pot from the heat and using your immersion blender, puree the veggies and combine with the broth. You don’t want any lumps left.
7. Add the coconut milk to the mixture and stir or blend well.
8. Place soup in serving bowls, and sprinkle with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 5.
Calories 159; Protein 6g; Carbohydrate 25g; Fat 6g; Fibre 3g.

Make sure your heat setting is not too high so that your garlice and onions do not brown when cooking.

Chop the sweet potato into 1/2 inch chunks so that it cook fairly quickly.

Still steaming when I opened the lid and started to puree.

That’s better!  Don’t want to melt the blender!

Almost done. You can see it it still a bit lumpy.

And ready to enjoy!

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