Prepare this dish when you have some time at home, whether it is doing housework, working at the desk or laptop, or just chilling out. The longer it simmers, the better it is. Relax, and enjoy.
Orange vegetables, like the butternut squash, yams and carrots that feature here, all contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. They also provide a healthy helping of calcium and magnesium and help fight those free radicals that give rise to cancer. Carrots also contain lots of Vitamin A as do red peppers (which is not good in huge amounts, so monitor your intake). Red fruits and vegetables, such as the red pepper, contain lycopene, ellagic acid, Quercetin, and Hesperidin and also inhibit free radicals.
All of these vegetables have long history in human culture. Carrots were grown in the ancient Near East and Mediterranean, yams have been used for thousands of years in Asia, Africa and the Pacific, and the squash was one of the Three Sisters, the nuturing staples of the Amerindian peoples of North America as was the pepper or capsicum. Capsicums are known to go back to the earliest cultures of Central America around 3000 BCE. Our word chili comes from the Nahuatl xilli, which refers not to one plant, but the whole capsicum family.
This recipe provides enough for two people. Adjust quantities to the desired number of servings.
Squash, Carrot and Yam Soup
Ingredients
- 1 small to medium sized butternut squash
- 2 medium sized to large carrots
- 2 medium size to large yams
- 1 medium sized red pepper, chopped
- 1 half of a small red onion, chopped.
- 1 tablespoon of chopped ginger
- 2 tablespoons of chopped garlic
- 1 handful of chopped, fresh coriander (cilantro)
Preparation
- Prepare the squash by peeling and coring out the inner seeds in the centre.
- Wash the carrots and yams, but do not peel.
- Cut them into smallish pieces.
- Wash and chop up the red pepper.
- Place all the vegetables in a saucepan and cover with water.
- Put on the stove and bring to the boil, before turning the pot down to simmer.
- Cook gently until the vegetables are soft.
- Sauté the onions, garlic and ginger in a pan until lightly browned.
- Remove all the vegetables from the pan and place in a blender.
- Purée them thoroughly, adding the onions, garlic and ginger.
- Return to the saucepan and reheat gently on a low setting for 10 to 15 minutes.
- Serve topped with fresh coriander, and if you like, a dollop of natural yoghurt.
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