October 30, 2013

Mango Curry Tofu Salad



Things have been a bit busy for me lately, and between schoolwork and weekend trips, I haven't been able to spend as much time blogging as usual (sadly I won't have a new Halloween recipe this year!). I've still been cooking and making recipes, but I've been leaning more towards easy and quick dishes that can be made with minimal ingredients, like this one!

This mango curry tofu salad was the perfect meal to have around for lunches last week - with no cooking involved, it can be thrown together pretty quickly, and it will keep in the fridge for a couple of days so you can make it ahead of time and bring the leftovers for lunch. 

If you've never had tofu salad, it's basically uncooked firm tofu that you crumble up into pieces to resemble egg salad. Whip up a creamy dressing and add in some fruit, veggies, or fresh herbs and you get a refreshing and light lunch that can be eaten on its own or stuffed into a wrap or pita. 


I usually make a simple tofu salad with apples and a mustard dressing, but this time I changed things up a bit and made an Indian-inspired version.  I left out the mayo in the dressing and used yogurt instead, mixed with curry powder and mango chutney for a sweet-and-spicy combo.

Along with the tofu, I added fresh chopped mango, cilantro, raisins, cashews, and toasted coconut for a mix of textures. The tofu soaked up the dressing to become extra creamy and cool, and I loved the burst of fruitiness from the mango along with the crunchy nuts and chewy coconut. 

I liked eating this both on its own and inside of a pita, or you could try toasting some naan bread to make naan "chips" and eating it like a dip! 



Mango Curry Tofu Salad
Inspired by Whole Foods Market and Eating Well

1 small package (175g) firm tofu
1/2 a large ripe mango, chopped into small pieces (about ½ cup)
2 tbsp unsweetened flaked coconut
2 tbsp chopped roasted cashews
2 tbsp sultana raisins
2 tbsp chopped fresh cilantro
1/4 cup plain low-fat yogurt (use vegan yogurt if desired)
2 tbsp mango chutney
1 tsp curry powder
Dash of salt and pepper

Slice the tofu in half and press between layers of paper towel under a heavy book for about 15 minutes to remove some of the water. Crumble the tofu using your hands or a fork into a bowl. Add the mango to the bowl.

Heat a small skillet over medium-low heat. Add the coconut flakes and toast just until they start to turn light brown. Immediately remove from pan and add to the tofu mixture.  Add the cashews, raisins, and cilantro to the bowl as well and toss to mix everything.

In a separate small bowl, stir together the yogurt, mango chutney, curry powder, salt and pepper. Pour this mixture over the tofu salad and stir well to mix.

Chill in the fridge until ready to serve.  Eat on its own, with naan bread, crackers, or stuffed into pitas.

Makes 2 servings.


October 22, 2013

Smoky Red Pepper, Broccoli & Veggie Sausage Pasta


Has anyone experienced their first snowfall of the season yet? I've heard of snow sightings from friends further north in Ontario the past couple of days, so I hope it's not making its way down to southern Ontario - I'm not quite ready for that yet!

There's nothing like a hearty dinner to warm you up on cold days like this though, which is why I'm sharing this pasta recipe today!

When I eat a bowl of pasta, I like it to have lots of sauce and lots of "extras" in it so that no bite is just plain pasta, and this pasta was just that. I've been wanting to try making a roasted red pepper sauce for quite a while now, and I finally got around to it a couple of weeks ago when I had a lonely red pepper in the fridge that needed to be eaten before it went bad.


I used Colourful Palate's recipe for vegan mac & cheese as a guide for the sauce, but turned it into a more smoky and spicy dish by adding some spices to the sauce, roasted broccoli, and Mexican veggie sausage (one of three flavours from Field Roast and the only brand of veggie sausage I've found that I really like!).

The sauce was an interesting change from the tomato-based pasta sauces that I'm used to. It had a bit of a chunky texture from the cashews and sunflower seeds, a nice smoky flavour and a hint of cheesiness from the nutritional yeast.

This can be a quick and easy dinner if you make the pasta sauce ahead of time like I did, and to save even more time, you could just cook some noodles and toss it with the sauce for a simple meal. If you like veggies in your pasta like I do though, the roasted broccoli was the perfect addition.

The spicy veggie sausage complemented the flavours in the sauce really well too, while also making it more of a hearty and filling dish - just what I crave to warm my belly on a chilly night!


Smoky Red Pepper, Broccoli & Veggie Sausage Pasta
Sauce adapted from Colourful Palate

Red Pepper Sauce
1 red pepper
2 tbsp raw cashews
2 tbsp raw sunflower seeds
3 tbsp nutritional yeast (or more if desired)
1 tsp tamari
1/4 tsp smoked paprika
1/4 tsp salt
1/8 tsp cayenne

Turn oven on to broil and rub the outside of the red pepper with a bit of oil. When oven is ready, place the whole pepper on a baking sheet and broil for 10-15 minutes, turning occasionally, until it starts to blacken. Remove pepper from oven and place in a bowl of water to help loosen the skin. Peel off as much of the outside layer of skin as you can and discard. Roughly chop the pepper into pieces and remove the seeds.

Place the cashews and sunflower seeds in a food processor and process until finely ground. Add the red pepper pieces and the remaining ingredients and puree until as smooth as possible (it may still be a bit chunky from the nuts). Taste and adjust seasoning if desired.

Makes about ¾ cup sauce (enough for about 2 servings of pasta).


Pasta
Half a head of broccoli, chopped into bite-sized pieces
1-2 tsp olive oil
2 servings of dry penne pasta (I just eyeballed the amount I wanted)
1 Field Roast Mexican Chipotle veggie sausage (optional)
red pepper sauce (recipe above)


Preheat the oven to 400°F and bring a large pot of salted water to a boil. Toss the broccoli pieces in a bit of olive oil and spread out on a baking sheet. Roast in the preheated oven for 15-20 minutes, until it starts to brown.

Meanwhile, add the pasta to the boiling water and cook according to package directions. Drain and place in a large bowl.

Heat a small skillet over medium heat and spray the pan with cooking spray. Cook the veggie sausage for about 5 minutes total, turning often, just until it is heated through and browned on all sides. Chop into pieces.

Add the broccoli to the pasta and pour the sauce over top. Toss well to mix. Gently mix in the sausage pieces, or divide the pasta into bowls first and then top with the sausage.


Makes 2 servings.  

October 17, 2013

Pumpkin Stuffed Energy Balls


If I had to think of the one thing I make the most often in my kitchen, it would probably be energy balls. I almost always keep a stash in my office fridge as quick and healthy snacks to have on hand when afternoon hunger strikes, or before I head out for one of my exercise classes on campus.

Usually I'll just throw together random ingredients in my food processor until I get a mixture that holds together enough to roll into bite-sized balls. My general combo is nuts (I like raw almonds), oats, dates for stickiness and sweetness, either almond butter or peanut butter, and maybe some extra sweetener and a dash of cinnamon for more flavour.

With fall in full swing and pumpkin recipes everywhere, I was inspired to try something a bit different this time by making pumpkin flavoured energy balls.

Actually, make that double pumpkin stuffed energy balls! Not only does the base of the mixture include pumpkin puree and pumpkin spice, but I filled each one with a smooth and slightly sweet pumpkin hummus.


I admit that these were a bit more time-consuming and difficult to make than my usual energy balls, but it was a fun little kitchen project to work on, and I thought the end result was worth the extra work!  Plus you end up with leftover pumpkin hummus, which makes a great dip for apple slices or crackers.

I liked that these were a bit softer overall than other versions I've made, and I loved biting into the creamy filling inside! They had a nice amount of pumpkin flavour and they weren't too sweet, making them taste more like a healthy snack than a dessert-like treat (which is what I was aiming for!).

My supply of these is almost out already, so it might be time to make another batch!



Pumpkin Stuffed Energy Balls
Filling adapted from my pumpkin hummus; energy balls adapted from Oh, Ladycakes

Filling
1 cup canned chickpeas, drained and rinsed (preferably with the skins peeled first)
1/4 cup canned pumpkin puree
2 tbsp rolled oats
1 tbsp almond butter
1 tbsp + 1 tsp pure maple syrup
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
pinch of nutmeg and cloves
scant 1/4 tsp salt

Place all ingredients in a food processor and puree until smooth and fully mixed. Store in the refrigerator.

Makes about 1 1/4 cups (more than you will need for this recipe).


Energy Balls
1/4 cup raw cashews
1/4 cup raw almonds (can substitute another nut like walnuts or pecans)
1/2 cup rolled oats
2 tbsp ground flax
1/4 tsp pumpkin pie spice
Dash of cinnamon and salt
3 dates, chopped
2 tbsp pumpkin puree
2 tbsp pure maple syrup


Place nuts and oats in a food processor and process until finely ground. Add remaining ingredients and process until you get a thick, sticky mixture.

To assemble the balls, take a heaping teaspoon of the dough mixture and press it as flat and thin as possible in the palm of your hand without it tearing (note: it might get stuck if you press it out onto a cutting board or countertop, so I found my hand was the best method). Place about a ½ teaspoon of the filling mixture in the middle, then close the dough around the filling, pinching it closed (see picture below - I actually ended up making the dough portion a bit bigger than what is shown below):



Press the ball together to enclose the filling (it's okay if some of it has poked out to the edge), then roll it around in your hands to make it a round shape.

Repeat until the dough mixture is used up (you will have extra filling).  Store balls in the fridge.

Makes about 20 balls.


October 15, 2013

Thanksgiving 2013 Recap


As many of you know (especially if you read my post on Friday), this past weekend was our Thanksgiving holiday here in Canada. We lucked out with beautiful weather, and combined with lots of good food and time spent with family and friends, it was a great weekend!

Before I get back to regular recipe posts, I wanted to share our holiday meal with you, since I liked everything so much! And for those of you who are still planning their own upcoming Thanksgiving dinners (whether you celebrate it with relatives the week after Thanskgiving, or next month for Americans), maybe you'll get an idea or two!



We started off the evening with some delicious cocktails prepared by my uncle. I don't have an actual recipe for these, but they were made with pumpkin orange juice, vanilla, bourbon, and lemon juice for the sourness. So tasty!



We tend not to have a lot of appetizers on Thanksgiving so that we don't fill up too much before the actual meal, so all we had were these mini samosas from a store in Toronto (the only part of our meal that wasn't homemade!). There was a variety of meat and veggie samosas, served with a cilantro yogurt dipping sauce - a bit non-traditional, but we all loved them anyway!



One of my contributions to the meal itself was this pear and squash salad that I posted on my blog last week. I had to make it a bit differently this time, preparing as much as I could ahead of time and cutting the squash into cubes instead of slices, so it didn't taste quite the same but it was still a nice addition to the meal! I also realized once I was already eating it that I had forgotten to add the goat cheese, which would have made a difference - oh well!



My other contribution were these roasted brussels sprouts and grapes with walnuts from Whole Living. Not everyone was willing to try this, but it was one of my favourite parts of the meal! If you like brussels sprouts, you'd love this dish, and if you've never tried roasting grapes before, I definitely recommend it!



I was super excited when I found out that my aunt was making beets as one of the side dishes because I love beets but we don't usually have them at family meals because they're not everyone's favourite vegetable...Even beet haters would have to like this rosemary-roasted beets and carrots dish from Real Simple though!



The other veggie side dish we had were these roasted fingerling potatoes that my mom made. Our usual potato dish on Thanksgiving is scalloped potatoes, but I'm not really fan of them so I was much happier with adding these simple but tasty potatoes to my plate instead!



You can't have Thanksgiving without stuffing, and luckily for me, my vegetarian sister offered to make a special vegan stuffing for us to enjoy! She used this recipe for squash, brussels sprout and apple stuffing from Choosing Raw as a guide, but left out the squash and used a beet-carrot bread from the market as the bread (which is why it looks so purple!). I loved this non-traditional twist on stuffing!



My plate was full of so many delicious veggie side dishes that I didn't miss the turkey and gravy at all! I had to limit myself to only one serving of everything so that I could save room for our homemade desserts...



Rather than having a traditional pumpkin pie, my aunt made this bourbon-caramel pumpkin tart from the cover of the the latest issue of Fine Cooking. We all loved this - the crust was perfectly flaky, the filling was nice and creamy and sweet, and I especially liked the crunchy candied pepitas on top!



In addition to the tart, we also enjoyed sticky toffee pudding that my uncle made, topped with a caramel whipped cream. Unfortunately I didn't get the recipe for this one, which is too bad because it was so good! Everyone raved about the whipped cream and most of it was eaten up even after we finished our cake!


Hope you all had a nice weekend and that those of you who celebrated Thanksgiving enjoyed some delicious food too! And I promise I'll have a new recipe to share with you later this week!

October 11, 2013

Recipes for a Vegetarian Thanksgiving

This weekend is one of my favourite holidays because it's mostly about the food - Canadian Thanksgiving! I'm sure most of you who are celebrating Thanksgiving this weekend already have your menus planned, but in case you're still looking for some ideas, I wanted to share some recipes from the blog that might fit into your meal (plus some ideas from other blogs)!

And for my American readers, you can get a head start on planning your own holiday meals next month!

Breakfast

Since you'll probably be busy preparing the big meal all day, a quick and portable breakfast might be the way to go. Muffins and scones can be eaten fresh out of the oven, or prepared a day or two ahead of time to save even more time!


These chai-spiced pear and walnut muffins would be a good choice for a healthy and seasonal grab-and-go breakfast or mid-morning snack to fuel you through a busy day!



Or, if you have a lot of sweet potatoes lying around, you could make these hearty sweet potato, coconut and ginger muffins (above) or these soft sweet potato cinnamon scones (below). Either of these ideas would be even easier to make the day after Thanksgiving if you end up having leftover mashed sweet potatoes from your meal!




If you're not into baked goods for breakfast, I think this sweet potato-pumpkin spread on toast would make a tasty breakfast too, plus it uses up both leftover sweet potato and pumpkin puree!



On the other hand, if a more elaborate and filling meal is more your style to kick off Thanksgiving morning, all of these vegan pumpkin inspired breakfast recipes sound pretty amazing to me too:

Other breakfast ideas:
Pumpkin Cinnamon Rolls from Eat, Live, Run
Pumpkin French Toast from Post Punk Kitchen
Pumpkin Spice Latte Waffles from Minimalist Baker
Whole Wheat Vegan Pumpkin Pie Pancakes from Prevention RD
Pumpkin Spice Breakfast Quinoa from Once Upon a Cutting Board


Drinks



We always like to drink wine at our Thanksgiving get-together, but occasionally we'll complement the wine with a special cocktail - after all, it is a special occasion! Last year I enjoyed making these pumpkin apple cider cocktails with honey flavoured whiskey for myself around this time of year. If you're a fan of sweeter drinks, give this a try!

Other drink ideas:
Apple Orchard Punch from Once Upon a Cutting Board
Autumn Chiller (non-alcoholic) from CHOW
Cranberry Orange Spritzer (non-alcoholic) from Oh My Veggies
Hot Apple Ginger Toddy from the Kitchn to cozy up with at the end of the night!


Appetizers



These sweet potato bites are kind of like a bite-sized appetizer version of the classic sweet potato casserole dish found at many Thanksgiving dinners. Made from mashed sweet potato with a bit of maple syrup and spices, rolled in oats, walnuts, and coconut, and baked in the oven, these are a tasty option for people who love sweet potatoes (like me)!



Another appetizer that I've made a few times for holiday get-togethers are these goat cheese and almond stuffed dates. These are even better if you splurge on good quality dates, and you can use a flavoured goat cheese to make them even easier (I like honey-flavoured and fig-flavoured goat cheese). 



Dips and hummus are always a good option to have sitting out if people are hungry before the meal. This white bean dip with homemade multi-seed crackers would work well as an appetizer, and you could definitely use storebought crackers to save some time!


Other appetizer ideas:
Pumpkin Spice Cashew Cheese Dip from Happy.Healthy.Life
Sweet or Savory Sweet Potato Spread from Diet, Dessert & Dogs
Roasted Pumpkin Seeds from Oh She Glows (add your favourite sweet or savory spice combo)


Bread



A basket of bread is always a staple on our Thanksgiving table, and I especially like when it's freshly made! This dense and hearty sweet potato cornbread with rosemary and grated carrots would be a nice addition to your meal as something different from the usual dinner rolls. 



Another idea for a bread that would stand out in the meal is this grape focaccia, which is still one of my favourite recipes from the blog! I love the way grapes break down and get really soft and juicy in the oven, and the crispy shallots and rosemary are a nice touch too!


Other bread ideas:
Hearty Sweet Potato Braids from Once Upon a Cutting Board
Simple Vegan Cornbread from Pickles & Honey
Pumpkin Pull-Apart Rolls from Vegan Dad
Pumpkin Garlic Knots from Oh She Glows


Soups

I can only recall one Thanksgiving where we included soup as part of the meal, but if you like to serve your meal in courses rather than buffet-style, there are lots of recipes out there for warm and spiced soups to start off your meal! 


I made this curried pumpkin and cauliflower soup a couple of years ago and I can't believe that I haven't made it again since then because I loved it so much! Rich and smooth from the pumpkin puree without any dairy, this vegan soup would please everyone at the table! 



Or in case you have some cauliflower haters in your family, they might prefer this curried sweet potato, apple and peanut soup instead - it's similar in texture and flavour profile, but with some extra sweetness from the sweet potato and apple, and a nice peanut butter flavour. 


Other soup recipes:
Golden Trio Chipotle Soup from Happy.Healthy.Life (I've made this once and loved it!)
Roasted Garlic Soup with Cauliflower from Healthful Pursuit


Salads & Side Dishes



For a salad full of fall ingredients, you could try this pear and roasted squash salad with toasted nuts, pepitas, cranberries, goat cheese, and a sweet and creamy pear dressing. I volunteered to make the salad for our family's Thanksgiving dinner this weekend just so I could make this recipe again!



If you're feeling a bit adventurous and are willing to change up your traditional mashed potatoes with gravy this year, you could try this mashed rutabaga with kale and chickpea gravy! It may not taste quite the same as potatoes, but it's still delicious and healthy, and the savory gravy has lots of flavour too.



And if you're really adventurous, you might be interested in making this beet and parsnip mash! Thick and creamy, with a bright pink colour, this is a fun twist on mashed vegetables and tastes even better topped with a nutty vegan almond parmesan!



For some reason, my list of side dish ideas is full of vegetables that some people really hate - first rutabaga and kale, then beets and parsnips, and now squash and brussels sprouts! But if you're like me and love both squash and brussels sprouts, then you would love this warm dish with toasted almonds and a touch of sweetness. Plus it can be made on the stovetop, freeing up some of that precious oven space!


Other side dish ideas:
Onion Flowers from Once Upon a Cutting Board (these are gorgeous if you want to impress guests!)
Mashed Cauliflower with a Butternut Swirl from Dashing Dish (yet another mashed vegetable option!)
Roasted Brussels Sprouts with Grapes from Whole Living (I plan on making this one for my family)

Main Dishes

I don't have a lot of main dish recipes on my blog that would be appropriate for Thanksgiving because most of the recipes that I make are just for myself! Even though there are two vegetarians in my immediate family, we don't bother to make a vegetarian main course at Thanksgiving because there's always enough veggie side dishes to fill our plates (not to mention bread, appetizers, and dessert!).


If I had to come up with a vegetarian main course to serve though, it would probably be this butternut squash and apple quinoa. This is probably the one recipe from my blog that I've made the most (I actually just made it again this week to have for lunches!) and I love it because it's full of lots of tasty ingredients! It makes for a prettier presentation if you can find red or tricoloured quinoa, but it tastes just as good with regular white quinoa.



Another main dish quinoa recipe is this version with roasted grapes, brussels sprouts and white beans. I love the sweetness of roasted grapes and brussels sprouts belong in any Thanksgiving dish in my opinion!


Other main dish ideas:
40 Vegetarian Main Dishes for Thanksgiving from Oh My Veggies - this list pretty much covers every type of main course, from stuffed veggies to casseroles and meatless loaves!

Desserts



Pumpkin pie is my favourite part of the whole Thanksgiving meal, but if you're looking for something a bit different this year, why not try a sweet potato pie? This version is completely vegan, including the coconut whipped cream, and has an easy no-bake crust. 


Other dessert ideas besides pumpkin pie:
Concord Grape and Apple Pie from Eyes Bigger Than My Stomach
Vegan Pumpkin Pie Pudding from Girl Makes Food (if you love pumpkin pie but want a lighter option) 
Cranberry Pear Tart from My New Roots


And for a few more vegetarian/vegan Thanksgiving ideas, check out my Pinterest board!

Hope you all have a great weekend - whether you're celebrating a holiday with friends and family or just enjoying this beautiful sunny October weekend! 

October 08, 2013

Autumn Pear & Roasted Squash Salad


I started craving squash and pumpkin a few weeks ago when I finally admitted to myself that fall was here to stay, but it wasn't until last week that I actually opened my first can of pumpkin and roasted my first squash!

While I like all types of squash (including delicata, acorn, and spaghetti), butternut squash is still my favourite of the bunch. Just give me a bowl of roasted butternut squash for dinner and I'll be happy! Of course, I'd have to kick it up a notch to turn that roasted squash into a recipe worth sharing with you guys, which is just what this Autumn salad is!

This recipe was adapted from the "Autumn Salad Plate" in my new cookbook Moosewood Restaurant Favorites (thanks to Janet of the taste space for the giveaway!). I loved the sounds of a giant salad full of fall flavours and ingredients like squash, pears, toasted nuts, dried cranberries, and a fruity pear dressing, so I naturally chose that recipe as the first one to try from the book.


And the best part about salad plates like this one is that you can easily adapt them to suit your own tastes - I added sliced red onion, goat cheese, and some toasted walnuts in addition to the pepitas, but you could leave any of those ingredients out and still have a delicious salad (I actually forgot to add the goat cheese until I was almost done eating and I liked it both with and without it).

This was definitely a jam-packed plate, which is just how I like my main dish salads to be! It had a nice balance of ingredients with the crisp pears and onion, the warm roasted squash, and crunchy nuts and seeds, all tossed in the sweet and creamy pear dressing.

With Canadian Thanksgiving coming up this weekend, I might end up making this recipe again because I think it would be the perfect salad to serve with the rest of the meal!



Pear & Roasted Squash Salad

Pear Dressing
1 ripe pear, cored and chopped (I used a Bosc pear)
2 tbsp water
2 tbsp apple cider vinegar
3 tbsp olive oil
1 tsp Dijon mustard
1-2 tsp maple syrup
1/4 tsp dried thyme
1/4 tsp salt
Ground pepper
Pinch of cayenne (optional)

Place the pear, water, vinegar, oil, mustard, and 1 tsp maple syrup in a blender and puree until smooth. Add the spices and blend again. Taste and add more seasoning or maple syrup if desired.

Makes about 1 cup of dressing.


Salad
1 medium-sized butternut squash
1 tbsp olive oil
Half a red onion, peeled and thinly sliced
1/4 cup unsalted pumpkin seeds (pepitas)
1/4 cup chopped walnuts
2 pears
~8 cups mixed salad greens
1/4 cup dried cranberries
Goat cheese (optional - I used a fig flavoured goat cheese))


Preheat oven to 400°F.

Cut the squash in half lengthwise (I find it easier to do this after pricking it several times with a fork and microwaving it for 1 minute first). Scoop out the seeds and remove the skin using a knife. Cut each half into ½” horizontal slices (half-moon shapes). Toss squash pieces with the oil and spread out onto a large baking sheet (line the baking sheet with foil first if desired for easier cleanup). Sprinkle with salt and pepper and roast in the preheated oven for 20-25 minutes, until tender.

Meanwhile, place the red onion slices in a bowl of water to soak for at least 10 minutes, then drain and set aside (this will help remove some of their bite). Place the pepitas and walnuts on a small baking sheet and toast in the oven with the squash for 5-8 minutes, until they are lighly browned and fragrant. Remove and transfer to a plate to cool.

Slice each pear into quarters and remove the core. Cut each quarter into very thin slices. Toss with a bit of lemon juice to prevent browning if desired.

Place desired amount of salad greens in a bowl (about 2 cups per serving) and pour a bit of the dressing over top. Toss to mix. Place salad greens on a plate and top each plate with 1/4 of the squash (you might want to cut the larger pieces in half first), 1/4 of the pear slices, 1/4 of the red onion slices, about 1 tbsp of cranberries, 1 tbsp each of the toasted pepitas and walnuts. Crumble a bit of goat cheese over top if desired. Drizzle more dressing over top of everything (you may not need all of the dressing).


 Makes about 4 large servings.



October 02, 2013

Curried Sweet Potato, Apple & Peanut Soup


I realize I'm a bit behind in posting fall recipes, and now that it's officially October - the month of all things pumpkin, Canadian Thanksgiving, and Halloween - it's about time that I shared a warm and comforting Autumn soup!

I was craving a creamy spiced soup recently and sweet potato seemed like the perfect ingredient to make a flavourful and thick base. When I saw this recipe online for a curried sweet potato and apple soup, I was intrigued by the combination of ingredients and thought it sounded appropriate for the season with the warm spices and apple.

For my version, I changed up the spices a bit, used vegetable broth as the liquid instead of water, and at the last minute I decided to add a dose of peanut butter to the soup since I love peanut flavoured dishes and I know that it complements both sweet potato and apples really well too.


I tend to prefer thick and creamy soups that I can dip bread into, and this one definitely fell into that category. It also had a nice amount of heat from the spices without being too spicy, and a touch of sweetness from the apple and sweet potato.

If you love peanut butter, I definitely recommend including it as it adds a richness and just the right amount of peanut flavour. But I also tasted the soup before adding it and I loved it that way too, so it's up to you!

I just regretted not making a double batch of this recipe because as soon as it was gone I wished I had more!


Curried Sweet Potato, Apple & Peanut Soup
Adapted from Prevention Magazine 

1/2 tbsp olive oil
1 small yellow onion, diced
1 large clove garlic, minced
1/2 tbsp minced fresh ginger
3/4 tsp curry powder
1/2 tsp cumin
1/4 tsp salt
1/8 tsp nutmeg
Pinch of red pepper flakes (optional for extra heat)
3/4 lb diced and peeled sweet potato (about 1 large sweet potato)
1 large apple, diced
2 cups vegetable broth
2 tbsp peanut butter
Crushed peanuts and plain yogurt for serving (optional)


Heat oil in a large saucepan on medium heat. Add the onion and garlic and cook, stirring often, for about 4 minutes. Stir in the ginger, curry powder, cumin, salt, nutmeg, and red pepper flakes (if using), then add the sweet potato, apple, and vegetable broth to the saucepan. Bring to a boil, then cover and reduce heat to medium-low. Simmer for about 20 minutes, until the sweet potato has softened.

Transfer soup to a blender in two separate batches and puree until smooth. Return soup to saucepan and stir in the peanut butter until it is completely melted.

Serve hot, topped with a spoonful of yogurt and a handful of crushed peanuts on each serving if desired.

Makes 2 large servings or 3 smaller servings (you can easily double the recipe for a larger batch)

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