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 (i.e. broccoli, cauliflower and yes, even kale), 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 provide us with some essential plant-based protein and the ghee, chia seeds and coconut add in 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!
- Doshic effect: Tri-doshic, Vata ↓, Pitta ↓, Kapha ↓
- Serving: 5-6, 8 oz servings
- Time: about 30-40 minutes total (10 minutes prep time, 20 minutes steam time, 5-10 minutes blend time)
- Gluten Free, Vegetarian, Vegan
- Knife and cutting board
- Measuring spoon and cups
- Medium to large saucepan
- Large steam basket
- High speed blender
- 20 ounces of filtered water (2 1/4 cups)
- 1 large sweet potato (about 3 cups chopped)
- 1 large zucchini (about 2 cups chopped)
- 1 cup chopped cauliflower
- 1/2-3/4 cup chopped broccoli
- 2 large leafs of kale (or collard greens)
- 5 heaping Tbsp of pumpkin seeds
- 2 heaping Tbsp shredded coconut
- 2-3 tsp ghee or coconut oil
- 2 tsp Kapha Churna*
- 1/8 tsp cumin seed
- 1” cube of ginger, peeled and finely grated (equals about 1 tsp grated)
- Pinch of cayenne pepper (optional)
- 1/4 tsp pink Himalayan salt
- 1/8 tsp freshly ground black pepper
*If Kapha Churna is not available, replace this with 3/4 tsp of turmeric, 1/2 tsp cinnamon, 1/4 tsp brown mustard seed, a pinch of cardamom and a pinch of clove. Extra ginger, black pepper and cumin seed can also be added if needed.
Steaming the Veggies
1. Wash and chop the sweet potato, zucchini, cauliflower, broccoli and kale.
2. Place about 2 inches of water into a large sauce pan. Set the steam basket into the pan and then place the chopped veggies into the steam basket.
3. Bring the water to a boil. Once boiling, reduce the heat to low. Cover the pan, leaving a slight crack for water to slowly escape.
4. Cook here for about 15-20 minutes or until the veggies are fully steamed. Ideally they should become bright in color, soft to touch (all the way through) and very moist. If they are still hard then more time is needed. However, check the veggies often as they can easily become over-steamed creating a dull color and reducing their vibrant taste and nutrient content.
Preparing the Soup
1. Place 2-3 tsp of ghee or coconut oil in a small sauté pan and warm over a low-medium heat. Add in the Kapha Churna, cumin seeds, black pepper and cayenne pepper (optional). Sauté the spices for 2 minutes stirring frequently. Add in the shredded coconut and sauté for an additional 1 minute, stirring constantly. Once the spices and coconut are slightly roasted, place the pan aside off of the heat.
2. Place 20 ounces of filtered water into a high speed blender. Add in the pumpkin seeds, chia seeds, grated ginger, sautéed coconut and spice mixture, and salt. Blend these ingredients on high for 2-4 minutes or until you obtain a smooth and creamy texture, similar to a thick nut milk.
3. Add in the steamed veggies and blend on high for an additional 3-5 minutes. The final result will be a smooth, creamy blended soup.
4. The soup should be at a nice warm temperature after the blending process. However, if it seems too cool for your liking, then warm up the amount that will be consumed at that time over a low heat and stirring frequently.
5. Serve in a small bowl and enjoy as a healthy snack or a light dinner. Feel free to garnish with additional shredded coconut, salt and/or pepper if your heart (or belly) desires!
6. Sit, share and eat in good company:)
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 tsp turmeric, 1/4 tsp fennel seed, 1/4 tsp 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. If Kapha is high, one can minimize the creamy nature by reducing the pumpkin seeds to 3 Tbsp, the coconut to 1 Tbsp 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.