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Rebecca Rose

Nutrition

Leek, Sweet potato and Chickpea Coconut Soup

Updated: Mar 27, 2023

This dish is more of a 'stoup'. It’s when a stew meets a soup.


Soups, stews and curries are perfect for the colder seasons and a great way of getting in a range of herbs, spices and veggies.


Vegan | Easy | Prep time 10-15 minutes | Total cooking time 30 minutes | serves around 3 people depending on portion size



Ingredients:

2 tbsp coconut oil

1 can of coconut milk (BPA free- I used light)

1 can of chickpeas (BPA free)

1 tsp mustard seeds

1 tsp ground turmeric

2 tsp mild curry powder

1 large leek, thinly sliced

1 large white chopped finely

3 large garlic cloves, crushed

5cm-piece ginger, grated

2 small/medium sweet potatoes, peeled and cut into 2cm chunks

300ml Vegetable stock

100g baby leaf spinach

100g frozen garden peas

4 tbsp soya yoghurt

A bunch of fresh coriander

Chili flakes for garnish



Method


  1. Heat the coconut oil and mustard seeds in a large saucepan until the seeds start to pop. Then add the chopped onion, along with the turmeric, and curry powder and cook for about a minute until translucent.

  2. Next add the leeks, garlic and ginger and chopped sweet potato and fry for another couple of minutes stirring frequently.

  3. Add the stock, chickpeas and coconut milk, bring to the boil and simmer for around 20 minutes until the potatoes are soft.

  4. Mix in the peas and spinach last, and return to the boil.

  5. Top with 1 tbsp yoghourt, chilli flakes and coriander to garnish





Peas and chickpeas are a good source of protein, and the peas add a sweetness to the dish.






















Health Benefits of Plant Based Proteins


As plant based proteins typically contain fibre, this promotes our good bacteria in our guts, aids digestion and can even help with healthy weight loss

Keeps you fuller for longer so you stay satisfied until your next meal

Lowers risk of cardiovascular disease

Beneficial for type 2 diabetes by managing blood sugar levels. Plant based proteins tend to have a low glycemic load/index





Leeks, onions and sweet potatoes are a good source of prebiotic fibre, and sweet potatoes have a lower glycemic index to the white potato.


Prebiotic fibres can also help change the rate in which foods cause spikes in blood sugar.Not all plant fibres are classes as prebiotic. However most prebiotics can be classified as dietary fibre.





Other examples of prebiotic fibres

Wholegrains

Shallots

Garlic

Chicory

Jerusalem artichoke

Beans

Bananas

Potatoes (best eaten when cooked and then cooled)

Pectin: apples, carrots, oranges, potatoes, peas, green beans

Inulin: artichokes, garlics, leeks, onions, shallots




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