A creamy, filling lunch with a subtle sweetness and a gentle kick of heat. Miso is a fermented Japanese food made from beans. It contains the probiotic A. oryzae, which can help your digestion and reduce symptoms of IBS. Regular consumption can reduce the risk of cancer. Once opened, miso lasts for 6-12 months.
Prepare: 10 minutes
Cook: 60 minutes
- 6 small or 4 medium sweet potatoes
- 4 medium red peppers
- 1 can/400ml/2 cups coconut milk
- 1 small onion
- 1 clove garlic
- 1 tbsp miso paste (organic, unpasteurised)
- 1 tbsp coconut oil
- 400ml/2 cups chicken or beef bone broth or stock
- Preheat the oven to 180°C.
- Clean the sweet potatoes, prick with a fork and place them on a baking tray with the whole red peppers, no oil is needed. The red peppers take 30 mins, the potatoes take 1 hour.
- Once cooked, leave to cool.
- Peel and cut the onions and chop the garlic and place in a large saucepan with the coconut oil. Cook on a medium heat until soft, for about 5 mins.
- Peel and deseed the red peppers and scoop out the middle of the potatoes, and add to the pan.
- Add the miso paste, and cook for 2-3 minutes.
- Mix in the can of coconut milk and the bone broth, and bring to the boil.
- Once boiled, turn off the heat and blend with a hand blender, to create a lovely smooth soup.
- Serve hot, with toasted seeds as a garnish.
Extra portions can be frozen for a quick lunch on another day.
Sweet potatoes seem to have less impact on a low-carb diet than their higher levels of carbs suggests, possibly due to their effect on the gut.
Nutrition (per serving):
- 325 kCal
- 19g total fat
- 16g saturated fat
- 35g net carbs
- 7g protein
- 6g fibre