September 1, 2018 in Blog

Ginger-Braised Fennel & Sweet Potato Soup

The perfect way to transition your meals from summer to fall is begin making light soups for dinner.  This particular soup is nutritious, soothes the digestive system, and has a sweet post-digestive effect, perfect for end of summer.   At the same time, the sweet potatoes and ginger broth add an element of earthiness, making it  perfect for early fall.

This soup is ideal for pitta and vata constitutions, while anyone who is predominant kapha can add a pinch of cayenne pepper or fresh ginger slices to increase the pungent, warm tastes that kapha requires.

I used ginger broth instead of water to improve the digestive fire (agni) and pacify accumulating Vata this time of year.  Ginger is also excellent when you have an upset tummy or feel nauseous due to motion sickness, travel, or illness.

GINGER BROTH (makes 1 cup) ~

  • 1 Tbsp chopped ginger root
  • 1 ½ cups filtered water

In a small pan, combine ginger and water.  Bring to a boil over high heat.  Reduce heat and simmer for 15 minutes or until reduced by 1/3rd.  Strain through a fine-mesh sieve and discard ginger.

 

GINGER-BRAISED FENNEL & SWEET POTATO (makes 2 servings)

  • 2 tsp ghee, butter or extra virgin olive oil
  • 1 cup julienned fennel bulb
  • 1 cup julienne peered sweet potato
  • ¼ tsp Himalayan salt
  • ¾ cup Ginger Broth (recipe above)
  • 1 Tbsp freshly squeezed lemon juice
  • 1 Tbsp julienned fresh mint

In a large skillet, melt ghee over medium heat.  Arrange fennel and sweet potato in a single layer on bottom of pan and sprinkle with salt.  Cook for about 4 minutes or until lightly browned.  Using tongs, flip vegetable and lightly brown the other side.  Add broth and immediately cover the pan.  Reduce heat to low and simmer for about 3 minutes or until liquid is reduced by half.

Remove from heat and stir in lemon juice, scraping up any browned bits from the bottom of the pan.

Transfer fennel and sweet potato to a serving platter or individual bowls.  Drizzle with broth from the pan and garnish with min.

 

TIPS ~ 

The vegetables can be julienned the night before and stored in an airtight container in the refrigerator.

Kapha ~ can substitute daikon radish for the fennel and/or potatoes for the sweet potatoes.

Comment and let me know how your soup turned out.

Recipe adapted from “The essential Ayurvedic Cookbook” 

 




2 Comments

  1. September 2, 2018 at 2:07 am

    Skye

    Im not sure how this could be pacifing for Pitts..lemon and ginger have heat and are known to aggravate Pitts firely nature..

    1. September 2, 2018 at 2:43 am

      Annette

      Great question, yes lemon and ginger are heating, but the quantity is a very small amount and the fennel, sweet potato and mint bring in the sweet, cooling effect that the Pitta dosha requires. Remember, all 6 tastes are required for proper function of the digestive system and for nourishment of the mind and body.

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