Another Soup for the Soup Lovers

Its no secret, I am a fan of soup.  And, the funny thing is, my kids love it too.  Even my little man (who isnt the biggest fan of vegetables), loves any soup I put in front of him, as long as it is smooth!  There really isn’t too much to a good soup – and that’s the beauty of it.  You don’t need to be a rock-star in the kitchen to get it right.  And, it is power packed with nutrients.

6 Tips to a good soup:

1) Make sure you have a root vegetable – preferably a sweet-ish one.  Sweet potatoes, Butternut, Pumkin and Carrots all work wonders in a soup.

2) The Broth needs to be tasty – you can make your own or use good old stock cubes (check the ingredients!)

3) Make sure you know how long each vegetable takes to cook – as a rule of thumb, 30 min usually does the trick

4) Use vegetables which are in season.

5) To add some creaminess – use coconut milk or coconut cream

6) Add some protein by adding a tin of black beans, red kidney beans or chickpeas towards the end of the cooking time.


Sweet potato and sesame soup with toasted coconut and crispy Fry’s Family Polony

Serves 8 (or 4 if you have 3 very hungry boys in your family)

Cooking time 1 hour


Sweet Potato & Sesame Soup with Roasted Coconut.
Sweet Potato & Sesame Soup with Roasted Coconut.




¼ Fry’s Polony/Slicing Sausage, cubed

1 red onions, chopped

1 garlic clove, finely chopped

20ml fresh ginger, finely chopped

30ml olive oil

20ml margarine

45ml dry sherry

2 tsp rapadura/coconut sugar

500ml/2cups water

3 sweet potatoes, chopped

4 carrots, chopped

15ml tomato paste

1 tsp Himalayan Salt

10ml sesame seeds, toasted (set aside some for serving)

1 tsp chilli flakes

400ml/1 tin coconut milk

Handful fresh coriander, chopped

15ml cumin seeds, toasted

½ lemon, squeezed

Fresh/shaved coconut, toasted for serving



Sweat the onions, garlic and ginger in the olive oil and butter for about 5 minutes. Add the sherry and sugar and continue cooking until the mixture is thick and sticky, about 5 minutes. Add the water, sweet potatoes, carrots, tomato paste, sesame seeds, chilli flakes, coconut milk & salt.

Simmer until all the vegetables are soft, about 30-40 min.  Add more water only if necessary. Purée with a hand blender.  Fry the cubed Polony in a little bit of oil until crispy and set aside.

Add the coriander, cumin seeds and lemon juice. Serve hot with sesame seeds, coconut & Polony.

Serve with Sourdough or Rye Bread.

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