This chunky sweet potato stew is from Carolyn Scott Hamilton's new cookbook, The Healthy Voyager's Global Kitchen, which is full of delicious and healthy vegan recipes. This one is creamy, warming, super flavorful and just so satisfying.
I've seen a lot of recipes for this general idea (African sweet potato soup with peanuts), but this recipe is way more interesting. It has loads of flavor from curry powder and cayenne, and loads of nutrients from all the delicious veggies.
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Hey guys! This is Heather from HealthyVeganRecipes.net. So I have a treat for you today. We’re gonna be making a recipe from Carolyn Scott – Hamilton’s cookbook “The Healthy Voyager Global Kitchen.”
I was talking about this on HealthyEatingStartsHere.com yesterday so you can check out my thoughts on the cookbook in general but today Carolyn was nice enough to let me share a recipe with you guys so we’re gonna be making a Chunky Sweet Potato Soup from Morocco.
And this was the first recipe that I tried with this book and it’s still hanging on as my favorite because it is so so good. I mean I have seen a lot of recipes for this basic idea of an African sweet potato peanuts stew but the flavors in this one are just amazing.
It’s really really flavorful and there’s lot of awesome veggies in here so it’s really really nutritious as well. So I’m gonna show you how to make that right now. For those of you who want to skip ahead to the recipe, I’ll post it over at HealthyVeganRecipes.net and for sure go check out Carolyn’s website as well HealthyVoyager.com she’s got lot of videos, travel tips, recipes, all kinds of good stuff over there.
She’s a vegan chef and a nutritionist as well so it’s always awesome to have other people to look for. So the start with you want to get out your biggest soup pot because this recipe makes a nice big batch of soup that you can keep for leftovers and eat for a few days. It’s pretty awesome! You also want to get some toasted peanuts or I’ve dried toasted some sunflower seeds here. They work nicely as well.
When you toast them, it brings out the flavor so that’s a nice thing to do and then you’re gonna get started chopping up some vegetables. We’re gonna do carrots, celery and onions to start, chopped them up really small, as small as you can and into a fine dice.
Depending on where and when you buy your celery, it can be kind of bitter and that can throw the taste of for some people, if that’s the case just take the back, run your knife down the side and you can take off the very outer bit that’s the most bitter part.
Your still gonna get a lot of nutrients and if you really dislike celery you can sub some zucchini or something with a milder flavor in for that. Same thing with the carrots if you have a really rough carrot like this one you might want to just peel of the very outside to get rid of that slight bitterness.
Alright, so once you get all that chopped up then you can turn on the heat under your pot and get ready with some curry powder. I’ve got a mild curry powder because I don’t like things too spicy but if you do like things spicy you go for the hot curry powder.
I’m gonna toast this without any oil although the recipe does call with using oil, you can do whatever you like. I just prefer to cook without any oil but the oil does help concentrate the flavor of the spice and carry it to the soup.
Toasting will bring out the flavor of the spices but you wanna make sure you keep them moving on the bottom of the pan so that they don’t burn cause that doesn’t taste very nice. Toast in your veggies and I’ve got a little bit of water at the bottom there to keep things from burning.
And then once you get these vegetables in there they want to cook for a couple of minutes and while they’re cooking you can minced a couple of gloves of garlic and peel and chop up a couple of sweet potatoes.
Okay, I just tossed the sweet potatoes in there. Whenever you throw your vegetables into the pot, make sure to stir it around so they get coated with the curry powder. So when you put the sweet potatoes in there, your also gonna put in a can of diced tomatoes. Just toss that right in there along with some vegetable broth. Bring it to a boil and then put a lid on it and let it simmer for 20 to 30 minutes until things are soft.
Alright, this have been simmering for half an hour and if your thinking “man, that’s a long time to make dinner” the great thing about this is you can just leave it on the stove and go do whatever else you want to do. I’ve justgone and made a workout and shower at that time so pretty awesome for multitasking.
Also, if you’re using a vegetable stalk that doesn’t have any salt in it, you wanna add a little bit of salt before you leave it to simmer because that will help the sweet potatoes soften up which they are nice and soft right now.
So I’m gonna add the final ingredients which are a little bit of salt, some black pepper, a little bit of cayenne powder and this is very very hot so Carolyn has a quarter teaspoon listed but I am not good with spicy stuff so I’m just gonna put a pinch in there and then we’ve got our toasted nuts, peanut or I’m using sunflower seeds.
Some coconut milk to make it beautifully creamy and tasty, last but not least is some peanut butter and to go with my sunflower seeds I’m actually using sunflower seed butter so stir that through and you’ll see it get really nice and creamy and then you want to taste it to make sure you have enough seasoning in there. It smells so awesome all of my neighbour are gonna be jealous tonight.
So give it a little taste again to make sure all of the flavors are coming through properly. That taste perfect so what I’m do is put the lid back on. You can serve this up right now if you want or you can let it simmer longer up to half an hour or even longer. The longer it sits, the more the flavors are gonna combine.
You can even leave it to sit on a slow cooker for the day if you want to and whenever you’re ready to serve just lay on some into a bowl, you can top them up with some more roasted nuts or seeds. Look how gorgeous that it and it taste even better than it looks.
So a big thank you to Carolyn for today recipe from her cookbook, The Healthy Voyager Global Kitchen” you can find out at Amazon and you can also check out her site HealthyVoyager.com. I’ll be posting this recipe over at HealthyVeganRecipes.net.
So I hope you guys try it and love it as much as Phil and I do. I better go serve him some because his been smelling this for half an hour now and I think his about ready to eat it. So thanks guys and I will see you guys next time.
Carolyn was lovely enough to let me share this recipe, and I'm so excited for you to try it because it'll make anyone a fan of healthy vegan recipes!! If you're making it for someone who doesn't like things too spicy, use a mild curry powder and just a pinch of cayenne.
You can check out my thoughts on the cookbook here, and check out some of Carolyn's other recipes and travel tips on her website, HealthyVoyager.com.
Prep time: 20 minutes
Cook Time: 50 minutes
Time from start to eating: 70 minutes
Makes 6 bowls