Ital Carrot and Sweet Potato Soup for #SundaySupper

Feb 24, 2013 by

Winter is wonderful for many reasons. Sure it is cold, but you get to indulge just a little and have foods that you probably wouldn’t have in warmer weather. I love a good hearty thick soup with texture and things to chew on. But I’m not opposed to a rich flavourful broth filled with goodness. This our Souper #SundaySupper edition. You guessed it ~ its all about soups. We will be sharing soups that can be loved year round. Our lovely host this week is Pam from The Meltaways. Whatever your fancy, we will have a soup for your liking.

I am sharing a soup from a cookbook by Levi Roots called Caribbean Food Made Easy. I adore the soups in this book. The last one I made was Black Bean Soup with Hot Roast Pepper Cream and it was wonderfully delicious. This recipe, Ital Carrot and Sweet Potato Soup, is just as wonderful with a bright colour, rich in beta carotene, fibre and other nutrients. I chose to omit the scotch bonnet pepper this time though. I really wanted the kids to try it 🙂 A little heat will bring this soup to the next level.

 Ital Carrot and Sweet Potato Soup1

 

Oh, and for those who are unfamiliar with the term “Ital” it is a term mostly used by Rastafarians and means pure and natural (pertaining to food and lifestyle). Ital is a derivative of the word Vital.  Ital Food, is food that is produced from the earth. Ideally, this food is grown without pesticides or as we say in North America, Organic. But aside from that, it is basically a vegetarian way of life. Not all the ingredients in this recipe were organic, but I feel really good about it regardless 🙂

 

Ital2

Ital
Image created by Lyn of The Lovely Pantry

 

(I could totally live like this if only I didn’t like a little thing called bacon.)

 

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Ital Carrot and Sweet Potato Soup for #SundaySupper

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: 4

Ingredients

  • 4 Cups Pure Carrot Juice
  • 2 Sweet Potatoes, washed, peeled and cut into chunks
  • 1 540ml Can Salt Free Chickpeas, drained
  • 4 cm Chunk of creamed coconut (I used Grace brand Cream of Coconut)
  • 1 Inch Fresh Ginger, peeled and finely chopped
  • 1 Clove Garlic, finely minced
  • Leaves from 2 Springs Fresh Thyme (about a tsp)
  • 2 Cups Baby Spinach, washed and dried (cut into thin strips just before adding to the soup)
  • 1 Tbsp Unsalted Butter (optional)
  • A pinch of Black Pepper
  • Fat Free Sour Cream to serve (optional)

Instructions

  1. In a medium pot, bring carrot juice to a gentle boil. Remove any foam that develops with a spoon and discard.
  2. Add sweet potatoes, chickpeas, creamed coconut, ginger, garlic and thyme.
  3. Cover and allow to simmer for about 30 minutes
  4. Check to see that the sweet potato is soft enough to mash.
  5. Using an immersion blender (or potato masher) blend to your desired consistency
  6. Stir to combine. The soup will be thick. If it is too thick, adjust consistency to your liking by adding more carrot juice
  7. Cover and simmer for about 2 minutes
  8. Shred the spinach
  9. Stir the soup and add the spinach. Cover and simmer for about 5 more minutes.
  10. Add butter and stir before serving
  11. Season with black pepper
  12. Garnish with sour cream (optional)

Notes

Adapted from Caribbean Food Made Easy

https://lovelypantry.com/2013/02/ital-carrot-and-sweet-potato-soup-for-sundaysupper/

 

I used packaged cream of coconut, but if I were in the tropics I would (or perhaps get someone else to) crack open a coconut and get the milk from it!

 

Ital Carrot and Sweet Potato Soup-1

Ingredients to make Ital Carrot and Sweet Potato Soup

 

Not often do you hear of a broth being replaced by the juice of a vegetable. I loved that the carrot juice was the base of this soup. Thankfully Organic Carrot Juice is available for purchase. This soup was ready in under an hour. Imagine adding juicing time to that plus clean-up. This way is much better. You may have noticed that salt was not added to this soup. I was tempted to add it but I found that the flavour was great without it! Truly Ital!

 

Ital Carrot & Sweet Potato Prep

Ital Carrot and Sweet Potato Soup
Puree using an immersion blender to your desired texture and consistency. Add spinach after blending.

 

I chose to serve this wonderful soup with some homemade bread. I toasted it and added butter while the bread was still hot. Pure bliss! I’ll be sharing the recipe for this very, very special bread soon.

 

Ital Carrot and Sweet Potato Soup-7a

Ital Carrot and Sweet Potato Soup

 

Although the sour cream was optional, I enjoyed it so much with this soup!! It was perfect on its own, but the tangy flavour with the natural sweetness of the soup was a great combination. This soup is hubby approved! He loved it and also loved that it was Ital 🙂

 

Ital Carrot and Sweet Potato Soup-8a

Ital Carrot and Sweet Potato Soup

 

The #SundaySupper team have some amazing soups to share with you. Please take your time and find inspiration from the recipe links below:

Chicken (or other poultry) Soups

 

Beef Soups

 

Pork (or Sausage) Soups

 

Seafood Soups

 

Vegetables Soups

 

Chilled Soups

 

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Join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world.

Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun.

Follow the #SundaySupper hash tag and remember to include it in your tweets to join in the chat.

Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.

Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite healthy recipes with us!

 

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Chicken Saltimbocca

Jul 4, 2011 by

I find a lot of recipes from television, as well as my library of cook books. This recipe, I found on a program called Everyday Food. I love their recipes! Expect to see my adaptations throughout my website.

This recipe is called Chicken Saltimbocca and was a first for me (as with a lot of what I cook). I like to try something new every week. We enjoyed this meal and I’ve added it to my personal collection of recipes. I’m sure you will enjoy it too.

Ingredients:

4 Chicken Breasts, skin and bone removed

4 Strips prosciutto

4 Fresh Sage leaves (whole) + 4 finely minced Sage leaves

1/2 Tsp Salt

1/4 Tsp Pepper

1/4 Cup All purpose flour, unbleached

1/3 Cup Low Sodium Chicken Broth

3/4 Cup Dry White Wine

1 Tbsp Butter

2 Cloves Garlic, halved

Olive Oil for cooking

 

Directions:

Place a fresh sage leaf in the centre of each chicken breast. Wrap prosciutto on top of each chicken breast, folding under. The sage leaf will be under the prosciutto, safe and protected.

In a shallow dish, add flour, salt and pepper. Stir with a fork to mix evenly. Coat each chicken breast on both sides.

In a hot skillet, add about 2-3 tablespoons of olive oil. Add garlic and saute until browned. Remove garlic. Place each piece of chicken in the skillet – presentation side down first (the side that is flat). Be sure to shake off any excess flour before placing into the skillet.

When all pieces are browned on both sides, remove and set aside.

This is my favourite part – Deglazing.  Add the wine and the chicken broth to the skillet, over a medium high heat. Reduce until concentrated. Turn the heat off and add the butter. Stir to combine. Add chopped sage and stir for about a minute. Pour sauce over the chicken.

Serve and enjoy!

 

Adapted from Everyday Food

 

 

 

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