Wholesome Sweet Potato Stew
Gayatri ChonaMSc Nutrition U.K., Specialises in nutrition for kids, teens, pregnant women & corporate diet plans
2 min read
Onion finely chopped: 1
Olive oil: 2 tsp
Garlic cloves crushed/ finely chopped: 2
Medium-size sweet potato peeled & cubed: 2
Vegetable stalk: 1 lt
Rosemary or any other fresh herb of your choice & availability: 1-2 sprigs
* If you want to add an Indian twist to the soup – use freshly ground cumin powder
Salt & pepper to season
Step 1 :
Heat oil in a pan and fry the onions until soft. Crush the garlic and add them to the onion. Allow it to fry for another minute. Stir in the sweet potato and add the stalk to it. Cover with a lid and bring it to a boil.
Step 2 :
Stir in one of the rosemary sprigs to the sweet potato mix. Let it simmer for another 10 minutes or until the potato is soft. Once done use a hand blender to roughly puree the soup. You can add a little hot water to the puree if it is too thick and needs diluting.
Step 3 :
Season it with salt, pepper & fresh rosemary. Pour into a bowl and enjoy!!
Have this wholesome soup with warm sourdough garlic toasts or combine it with vegetable stuffed moong dal chillas to make it a complete meal. I personally love to add some Parmesan crisps to it, as it adds the crunch and saltiness to the soup.
Sweet potatoes contain a high concentration of choline, a very versatile nutrient. One of the main benefits of choline is that it reduces inflammatory responses in the body resulting in less inflammation. Also, antioxidant-rich sweet potatoes aids in reducing inflammation in our body and takes care of our overall wellbeing. In the long run, it prevents diseases and boosts your heart health. Antioxidants fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.
The fibre and antioxidants present in the sweet potatoes help in promoting healthy gut bacteria. Soluble fibre turns to gel during digestion by retains water. It slows digestion and nutrient absorption from the stomach and intestine. This efficiently decreases the risk of gut-related health issues like constipation or colon cancer.
The rich beta-carotene content in sweet potatoes is beneficial for UR eyes as it breaks down to Vitamin A, which prevents damage to the cells and eye tissue .
In general, sweet potatoes are considered a healthier option to regular potatoes.