Makes 5 to 6 servings or 5 to 6½ cups
Simple and luscious! The vegetables for this soup are baked whole, then puréed with light coconut milk, flavorful herbs and spices, and white miso. Notice that the fat content is far less than 20% of calories, the amount cited to help in the prevention and recovery from heart disease, cancer and diabetes.
2 pounds yams (garnet and/or jewel yams), 2 to 3 medium-size yams
1 cup light coconut milk (a 13.5-oz. can contains 1½ cups+)
½ teaspoon unrefined sea salt, or to taste
2 tablespoons white or chickpea miso
2 to 3 teaspoons curry powder (Whole Foods Market bulk contains all organic coriander, turmeric, mustard, cumin, fenugreek, paprika, cayenne, cardamom, nutmeg, cinnamon, cloves) OR garam masala (Good Earth Natural Foods bulk contains all organic cumin, coriander, cardamom, cinnamon, nutmeg, cloves, black pepper, bay leaf, and sometimes fennel)
Water or vegetable broth to texture desired, 2 to 3 cups
½ cup peas, fresh or frozen
Toasted coconut (Bob’s Red Mill Flaked, Unsweetened Coconut) for garnish (300° for about 8 minutes)
1. Preheat oven to 450°. Line a baking sheet with parchment paper. From a cold oven start, bake yams and onion whole until tender, 30 to 90 minutes, depending on size. Cut vegetables in half. When cool enough to handle, discard skins. Yields 3 to 4 cups mashed.
2. In a food processor, purée yams and onion with coconut milk and seasonings, adding water or vegetable broth to texture desired. Start with 2 cups, gradually adding more as needed.
3. Transfer mixture to soup pot and add peas. Bring to boil and simmer 10 minutes. Garnish to serve. When reheating soup, add a small handful of peas for fresh green color.
For 6 servings, per serving:
Calories: 237 Protein: 4gm Saturated Fat: 2gm Fiber: 7gm Carbohydrate: 49gm Fat: 3gm Cholesterol: 0 Sodium: 226mg
Calories from Protein: 7% Calories from Fat: 11% Calories from Carbohydrate: 82%