Page 109 - Ricette IFSO DIGITAL.indd

International
Healthy Recipes

Cooking instructions

1. Wash and peel sweet potatoes, carrots, and onion. Cut sweet potatoes into 1/2” x 1/2”
cubes then set aside. Cut carrots into 2” long matchsticks and dice the onion then set
aside.
2. In a large Dutch oven or soup pot, set the heat to medium then add cubed sweet
potato, carrots, onion, and jalapeno to the pot and cook stirring occasionally until the
onion is translucent and the sweet potato and carrots soften, about 10-12 minutes.
3. Next, add the ginger, garlic, turmeric, salt, and pepper to the pot and continue to cook
for 1-2 minutes or until fragrant. Add the vegetable stock, reduce the heat to a simmer
and continue to cook for 15 minutes.
4. Meanwhile, in a high speed blender add roasted red peppers with 2 cups water, tomato
paste, peanut butter, and powdered peanut butter and blend on high until smooth.
Add blender contents to the soup pot and stir to combine.
5. Add the chopped kale and tofu cubes or shredded chicken to the pot and continue to
cook for an additional 5-10 minutes on low heat.
6. Serve soup with chopped peanuts and cilantro on top. Any leftover soup will keep well
in the fridge in an air tight container for 5 days or freeze for up to 3 months. To reheat
soup simply allow soup to thaw and place in a pot on the stove top set to medium
heat and cook until warmed through. This recipe is great because it can easily be made
vegan (tofu variation) or animal protein (chicken variation) by simply changing out
the protein option. The base of the soup also is gluten free and dairy free. This soup
can be left as a stew, or fully pureed for early post-operative patients. This soup is
delicious, versatile, and super nutritious making it a great meal option for any bariatric
patient.

Tofu Variation: Chicken Variation:
Nutrition Facts Nutrition Facts
Serving Size: 12 oz Serving Size: 12 oz
Servings per recipe: 8 Servings per recipe: 8
Amount Per Serving Amount Per Serving
Calories 290 Calories from Fat 122 Calories 280 Calories from Fat 100

Total Fat 13.5 gm Total Fat 11 gm
Cholesterol 0 mg Cholesterol 24 mg
Total Carbohydrates 24 g Total Carbohydrates 24 g
Dietary Fiber 6.5 g Dietary Fiber 6.5 g
Sugars 1 g Sugars 1 g
Protein 18 g Protein 21 g
Vitamin A: 13,991 IU Vitamin C: 81 mg Vitamin A: 13,991 IU Vitamin C: 81 mg
Calcium: 145 mg Iron 3.5 mg Calcium: 99 mg Iron 2.5 mg

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