If you are looking for a tasty way to sneak in your daily vegetable intake, here is an amazing soup recipe that will have you craving more! Although there are a variety of healthy vegetables included in this recipe, you will hardly believe it after blending the ingredients together. The coconut and pumpkin seeds make a creamy (but not too heavy) base, the sweet potato adds a delicate sweetness and the ghee and warming spices add a deliciously spicy, savory flavor. Needless to say, this veggie based soup recipe is far from bland or boring!
In Ayurveda, it is important to eat a light, easy-to-digest meal for dinner since the digestion and metabolism begin to slow down around 6pm. This curried soup recipe is a great option for a healthy, light, and digestible dinner, while still leaving you satiated and satisfied. The pumpkin seeds, ghee, chia seeds, and coconut provide us with some essential plant-based protein and healthy fats. The veggies are not only packed with an abundance of vitamins, minerals, and antioxidants, but also essential fiber that is great for keeping you full in a light and healthy way.
Although this is a wonderful dinner option, this soup is equally as great when eaten between meals as a healthy snack. As a snack, it will undoubtably give you a boost of energy and satisfy your hunger until your next meal, no grazing needed!
Curried Coconut and Veggie Soup Recipe
- Doshic effect: Vata ↓, Pitta ↓, Kapha ↓↑
- Makes: 5 to 6 cups
- Prep Time: 15 minutes
- Steam Time: 15 to 20 minutes
- Gluten Free, Vegetarian, Vegan
- Knife and cutting board
- Measuring spoon and cups
- Medium to large saucepan
- Large steam basket
- High speed blender
For steaming the veggies
- Water, for steaming
- 3 cups chopped sweet potato
- 2 cups chopped zucchini
- 1 cup chopped cauliflower
For the soup
- 2 tablespoons coconut oil, divided (cut the amount in half for Kapha)
- 1/2 teaspoon cumin seed
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon cayenne pepper (optional, omit for Pitta)
- 1/2 cup water
- 2 cups raw coconut water (use 2 cups water for Kapha)
- 5 tablespoons pumpkin seeds
- 2 tablespoons shredded coconut (use 1 tablespoon for Kapha)
- 1 1/2 teaspoons Kapha Churna
- Fresh ginger (2 inch cube), chopped
- 1/2 teaspoon salt
Preparing the veggies
1. Add 2 inches of water to the bottom of a large sauce pan. Place the steam basket over the water, making sure the water does not go above the bottom of the basket. Turn the heat to high. If the water boils before the vegetables are chopped, turn the heat to low and cover.
2. Chop the sweet potato, zucchini, and cauliflower into fairly small, even, bite-size pieces. This will ensure quicker steaming.
3. Place the chopped veggies into the steam basket. Cover the pan, leaving a small crack in the lid.
4. Set the heat to a low-medium setting and cook here for 12 minutes.
5. Check on your veggies at the 12 minute mark. They should be vibrant in color and slightly soft all the way through. If they are still too hard, then cover the pan and cook for an additional 1 to 5 minutes, checking every minute. Be sure to avoid over-steaming which will give them a dull color, mushy texture, and flavorless taste.
6. Once the vegetables have reached the desired texture, take the pan off of the heat and transfer the veggies into a large bowl. It is not recommended to keep them in the hot pot, as they will continue to cook and will likely become over-steamed.
Cooking tip: Avoid over-steaming, steaming at excessively high temperatures, or adding too much water to your steam pot, as these will likely all lead to a dull, tasteless soup. If the sweetness is lacking in your end result, try adding in a tablespoon of maple syrup to liven it up again.
Preparing the Soup
1. While the veggies are steaming, begin to prepare the soup. Heat a small frying pan over medium heat and add in 1 tablespoon of coconut oil (use 1/2 tablespoon for Kapha). Once hot, add in the cumin seed and black pepper and sauté for 1 1/2 minutes, stirring occasionally.
2. Add in the cayenne pepper (if used) and sauté for an additional 30 seconds stirring continuously.
3. Add the water and coconut water to a blender.
4. Then add in the sautéd spices, 1 tablespoon of coconut oil (use 1/2 tablespoon for Kapha), pumpkin seeds, shredded coconut, Kapha Chunra, fresh ginger, and salt.
5. Blend these ingredients on high for 1 to 3 minutes until a thick, creamy, and smooth consistency has been reached.
6. Add in the steamed vegetables and blend for an additional 2 to 3 minutes or until a smooth and creamy texture has been reached.
7. Serve in small bowls as a healthy snack, light meal, or tasty appetizer. Feel free to garnish with some shredded coconut, salt, pepper, and coconut oil if your palate calls.
NOTE: This soup can be saved in an air tight glass container for up to 4 days, although it is best to eat within 1 day for the best taste and most vital nutrients.
Optional Doshic Variations
This recipe is warm, mushy, and well cooked making it an excellent meal option for Vata. However, make sure the veggies are very well steamed (without over-steaming!) as raw or lightly cooked veggies can cause gas in many Vata individuals. The ghee will be a better option for Vata than the coconut oil, although sesame oil can also be used if a ghee replacement is needed. Kapha Churna is suitable to take in for Vata types, although Vata Churna can be used for even more Vata-reducing health benefits!
Overall this soup recipe is Pitta-pacifying, however the spices can be a bit too warming for some fiery Pitta types. In this case, replace the Kapha Churna with Pitta Churna, omit the cayenne pepper, and reduce the black pepper to only a small pinch. If Pitta Churna is not available, replace this blend with 3/4 teaspoon turmeric, 1/4 teaspoon fennel seed, 1/4 teaspoon coriander seed and a pinch of cardamom. The cumin seed and fresh ginger can be added as recommended in the recipe.
Despite the creamy nature of this soup, it is still non-dairy, well-spiced, and light enough for Kapha types to enjoy in moderation. If Kapha is high, one can minimize the creamy nature by reducing the pumpkin seeds to 3 tablespoons, the coconut to 1 tablespoon, and omitting the ghee or coconut oil altogether. As with any Kapha-reducing recipe, the spices can be used generously to aid in digestion and boost the metabolism.