For this curry sweet potato soup, chicken is combined with ginger, leeks, garlic, and red curry paste for a warm and delicious soup with a hint of spiciness.
Well, it seems we have a winter weather advisory here in Dallas today, and I can only imagine that the shelves at every grocery store look like we’re about to get a full on blizzard when we may get a light dusting – good times! It’s always nice to have a soup that you can make with items on hand for those kinds of nights where it’s cold and you don’t want to go to the store. I tend to always keep some coconut milk, thai curry paste, and sweet potatoes in the pantry, and I love this soup because you can add whatever vegetables you happen to have in your fridge at the time.
Coconut Milk and Migraine Diets
I’ve spoken about coconut milk before and why I think it shouldn’t be considered an “avoid” item on the HYH diet, but I did eliminate it for the first month or two that I started the diet. It was probably the easiest item for me to reintroduce and it opens a lot of doors to dairy free cooking, which is not required on the diet but is helpful for many. That being said, if you’re strictly following the diet or just starting the elimination, you can easily substitute whole milk, cream, or hemp milk (I like Tempt Original) for the coconut milk. As for coconut milk, I like Trader Joe’s brand or Native Forest Organic Simple the best as they don’t add any gums to it.
Because you should be avoiding MSG and soy, which seems almost impossible to find a pre-made curry sauce without, you will have to buy a good curry paste. I’m a big fan of Mae Ploy (found here) because the flavor is amazing compared to Thai Kitchen. However, if you have any issues with shrimp, Thai Kitchen (here) is a great alternative. I can see you’re noticing the kaffir lime in them! While you should be avoiding citrus juices, you can use things like kaffir lime leaves or lemongrass to flavor your dishes without worrying about a migraine.
Customizing Vegetables for Curry Sweet Potato Soup
For this recipe, I used a red bell pepper, chicken, and shiitake mushrooms. Mushrooms are a potential migraine trigger not required to be eliminated on HYH, but it still could present some issues if you find you’re really sensitive to histamine. Button mushrooms are supposed to be lowest in histamine, so that could be the best place to start. Or you could just use zucchini instead! It’s completely up to you to customize the add-ins on this recipe.
For sriracha options, see this post.
Customize this with safe veggies!
Can be made dairy free/coconut free by adding hemp milk or can be made coconut free by adding whole milk or cream.
- 1 tbsp ghee or olive oil
- 3 cloves garlic
- 2 leeks (white and light green parts only) chopped can also use 1 shallot instead
- 2 tbsp chopped ginger
- 1-1/2 tbsp red curry paste Mae Ploy is much stronger/more spicy than Thai Kitchen so adjust accordingly
- 1-2 tbsp turmeric
- 1 large or 2 small sweet potatoes cut in 1/2 inch cubes
- 1-1/2 tbsp sugar I used brown. You can also use honey.
- 2 13.5oz cans full fat coconut milk I used Trader Joe's. You can use whole milk, cream, or hemp milk. If using hemp or regular milk, wait till the end to add. I will say I have never substituted these before so I'm not sure if the end result will be as good.
- 1 quart vegetable or chicken stock homemade or safe store bought
- 1 lb shiitake mushrooms cleaned and sliced
- 1 red bell pepper chopped
- 1-2 zucchini chopped
- 4 green onions chopped
- 1/4 cup toasted pumpkin seeds
- HYH safe sriracha Yellowbird Blue Agave is the cleanest brand I have found. Link above recipe.
- 1/4 cup cilantro chopped
- 1 lb chicken breast cut into bite size pieces
Heat cooking fat (ghee or oil) in a large pot to medium heat. Add leeks or shallots and saute for 1-2 minutes. Add garlic and ginger and keep an eye on it so it does not burn. Cook another minute.
Add curry paste, turmeric, and sugar and combine/cook till fragrant. Add sweet potatoes and broth and simmer until the potatoes have softened. Mine took about 15-20 min.
When the potatoes are starting to soften, add in the coconut milk and combine till smooth. Remove the pot from heat and allow to cool for about 10 minutes.
Add soup mixture to blender or food processor (or use a handy dandy immersion blender) and process till smooth. As you do this (if using a blender or food processor), use the same large pot to heat your cooking fat and add your choice of "mix in" vegetables. Stir fry veggies till cooked through, but not too soft. Mine took about 7-8 minutes.
If you're adding chicken, you can cook it in the pan with the veggies or stir fry it in a separate pan to keep a better eye on it. While I'm a fan of one pot dishes, the juices from the chicken will make it more difficult for your veggies to not get soggy. This will also cook around 7 minutes.
Return blended soup mixture to the large pot with your stir fried veggies. If too thin, you can add more stock or water. Cook over low heat for another 10 minutes. Top with pumpkin seeds, cilantro, green onions...whatever you like!