Healthy & Delicious: Curried Sweet Potato and Brown Rice Soup

Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!

[Flickr: Natalie Maynor]

Who wants to talk complex carbohydrates?

I do! I do!

Found in starchy vegetables, legumes, grains, and other natural, high-fiber fare, complex carbohydrates release sugar into the blood at a slower pace than simple carbs, like those in soda and candy. This means they help you maintain energy levels and stay fuller, longer. Nutritionists recommend that fifty to sixty percent of your diet should consist of complex carbs, with protein and fat making up the other portion.

Which brings us to Curried Sweet Potato and Brown Rice Soup.

Adapted from a delightful blog called Everybody Likes Sandwiches, this is not a recipe for Atkins followers, or people who hate the color orange. It IS a recipe for complex carb enthusiasts and admirers of fiber, potassium, and vitamins A and B6.

Oh, yeah. It tastes pretty good, too.

In my humble opinion, sweet potatoes are the greatest things on earth, behind only rainbows, Tom Waits' Closing Time, and Halloween episodes of Roseanne. They hold up admirably in soups and stews, and here, coupled with brown rice, make for a hearty, cold weather dish. The curry gives the whole thing some kick, and only adds to the warm autumnal hue.

Essentially, it's fall on a spoon, with some valuable health benefits. Who can't get behind that?

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Healthy & Delicious: Curried Sweet Potato and Brown Rice Soup

About This Recipe

Yield:4
Active time:20 minutes
Total time:55-80 minutes
Special equipment:Large pot or Dutch oven, cutting board, knife
Rated:

Ingredients

  • 1 1/2 tablespoons olive oil
  • 2 stalks celery, finely chopped
  • 1 carrot, finely chopped
  • 1 small onion, finely chopped
  • 2 large sweet potatoes (12-14 ounces each), peeled and cut into 3/4-inch pieces
  • 1/2 cup long grain brown rice
  • 1 or 2 tablespoons curry powder
  • 1 quart vegetable or chicken broth
  • Salt and pepper to taste
  • Maple syrup, for serving

Procedures

  1. 1

    In large pot or Dutch oven, heat oil over medium high heat. Add celery, carrot, and onion, and cook, stirring frequently, until onions are translucent and vegetables are beginning to soften, 3-5 minutes. Add sweet potatoes, rice, and curry powder. Stir to combine. Sprinkle with salt and pepper. Cook, stirring occasionally, until rice grains are translucent, 3-4 minutes. Pour in vegetable broth. Bring to a boil. Cover and reduce to simmer. Cook until rice is tender and sweet potatoes to soften, 35 to 50 minutes. Season to taste with salt and pepper.

  2. 2

    Serve immediately as a chunky soup or pureeing 1-2 cups with an immersion blender, and stirring back into the pot. Serve hot with maple syrup drizzled over bowl.

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