Becca provides us a flavorful soup concoction that includes heart healthy ingredients and loads of DELISH. Ya’ll gotta try this one!! —Dina
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You may have heard of popular “heart health” diets like DASH or the Mediterranean eating pattern. If you look at different diets that support heart health, they have more in common than not. You’ll see a focus on whole grains, nuts and seeds, beans and legumes, leafy green vegetables, and fat sources from olives, olive oils, fatty fish like salmon and tuna, and avocado.
If you are generally eating a variety of foods represented by all major food groups with little restrictions to your eating plan, you are on the right track!
To celebrate February’s National Heart Health Month, I wanted to share a recipe that represents some of these heart healthy foods and provides a “warm recipe” as many of us are in the heart of winter right now. This is one of my all-time favorite soups to cook during this season – it offers all the cozy vibes and packs such a punch of nutrition to keep the immune system strong.
Ingredients:
1 large yellow or sweet onion
heaping spoonful (+) minced garlic
1-2 jalapeno peppers (deseed if heat is not your thing)
1-2 red Chile peppers (omit for a more mild version)
1 Anaheim pepper
1 orange or yellow bell pepper
3-4 green onions
1 large sweet potato
3-4 carrots (I love a good rainbow carrot, but prefer orange for this recipe)
3-4 cups broth of choice (I use chicken broth, but vegetable or beef works well too)
1/2 can coconut cream
~1/2 cup peanut butter
Optional add-ins / sides:
Protein of choice - chicken sausage or shredded rotisserie chicken are great options here, and tofu works really well for a meatless option
Chopped peanuts
Cilantro or Thai basil
Naan
Shaved ginger (I personally load up on this!)
Spices to taste: cayenne pepper, curry powder, salt and pepper
Preparation Steps:
Dice the onion, garlic, and peppers and then sauté in a medium or large pot on medium heat in butter or oil of choice. I prefer coconut oil for this. Add ginger (if using) and stir occasionally.
While that is going, dice the sweet potato and carrots. Add these to the pot with the broth.
Add salt to taste. Note: if you are using a higher sodium broth, you may not need to add much salt. Add other seasonings here such as cayenne pepper and black pepper.
Bring to a boil, then reduce to a simmer and cover for ~20 minutes (until potatoes are softened).
Carefully pour the contents into a blender and puree.
Return the puree to the soup pot and add coconut cream and peanut butter. You could also add more broth, depending on your desired consistency (I prefer it a bit thicker). Give it a taste to see if you need to add more salt or other spices to make your palate happy.
Allow to simmer another ~20 minutes.
When ready to serve, put your optional cooked protein of choice in a large soup bowl, then top it with soup.
Do another round of topping with any optional add-ins (peanuts, cilantro, basil, etc.).
I like to complement this soup with Trader Joe’s Naan (toasted) - my fave!
Let us know if you try this - snap a pic and tag @nutritionmechanic on Instagram!
Enjoy,
Becca
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