The toasted
turmeric, coriander, and cumin in this Indian-influenced soup have soothing,
anti-inflammatory benefits, and add so much flavor, there’s little need for
salt. With only one tablespoon of oil in the whole pot, the soup is also low in
fat.
Ingredients
:
- 1 tablespoon neutral-tasting oil, such as canola or safflower
- ¼ teaspoon cumin seeds
- ½ teaspoon coriander seeds, crushed
- ½ teaspoon yellow mustard seeds
- ¼ teaspoon turmeric
- 1 piece (2 inches) fresh ginger, peeled and cut into fine strips
- 2 garlic cloves, minced
- 1 small hot chile (such as Thai bird chile), finely chopped (ribs and seeds removed for less heat, if desired)
- 3 canned whole plum tomatoes, coarsely chopped
- 3½ cups homemade or reduced-sodium store-bought chicken or vegetable broth
- Coarse salt
- 1 sweet potato (about 8 ounces), peeled, quartered lengthwise, and cut crosswise into
- ¼-inch-thick pieces
- Lime wedges, for serving
- Cilantro sprigs, for serving (optional)
Method :
- Heat oil in a medium saucepan over medium-high. Add cumin, coriander, and mustard seeds. Cook, shaking pan often, until seeds are fragrant and begin to pop, about 30 seconds. Add turmeric, ginger, garlic, and chile; cook, stirring, 1 minute.
- Stir in tomatoes, broth, and ½ teaspoon salt; bring to a boil. Add sweet potato; return to a boil. Reduce heat; simmer until sweet potato is tender, about 10 minutes. Serve immediately, with lime wedges and cilantro, as desired.
per
serving: 131
calories; .7 g saturated fat; 4.1 g unsaturated fat; 0 mg cholesterol; 17.6 g
carbohydrates; 6 g protein; 382 mg sodium; 2.6 g fiber
Tags:
Soups