Hearty Food 101: Ayurvedic sweet potato soup & roasted peels

Winter arrives with its jingles and bells.

But as it leaves festivities behind, we’re left with long cold days of ‘gloom’… Kidding!

Just like every other season, winter carries its magic too, like when it covers our towns with its fluffy blanket of snow, or lullabies nature into well-deserved sleep. However, it is undeniable to notice that it also often brings along things such as: lethargy, congestion, colds, flues, cough…and the list goes on.

In my constant journey towards finding solutions to live a mindful, healthier life, I have recently discovered Ayurveda.

Far from being the latest eating trend, Ayurveda is actually the world’s first codified medical science.

Its basic principles are the five elements (space, air, fire, water, earth), and the three doshas, or biological energies (Vata, Pitta, Kapha). According to Ayurveda, the macrocosm influences the microcosm. That means that the 5 elements of nature, along with what we eat, affect our state of being.

During wintertime, the organs that suffer the most are the ones linked to Kapha: lungs, stomach, throat and nose. It is therefore important to pacify Kapha with warm, nourishing, hydrating food.

The recipe that follows is a yummy, hearty soup, specifically thought to soothe Kapha. It’s delicious, super easy to prepare, and it makes the perfect starter for a winter home dinner with friends.

Sweet Potato Soup

Ingredients (serves 2):

  • 300g of sweet potatoes
  • 1 tablespoon of sesame seeds + a few more for garnishing
  • 2cm of fresh ginger
  • 1 teaspoon of cumin
  • 200ml of coconut cream + a bit more for garnishing
  • 300ml of vegetable broth
  • 2 teaspoons of coconut oil
  • salt to taste
  1. Wash, peel and dice the sweet potatoes and the ginger (set aside the potato peels). Bring the broth to the boil, and let the sweet potatoes and the ginger simmer in it for approximately 20 minutes.
  2. In the mean time, melt the coconut oil in a saucepan, and sauté the sesame seeds and the cumin for a couple of minutes. Make sure not to burn them.
  3. With an immersion blender, purée the potatoes and ginger in the broth, adding in the coconut cream and the sautéed seeds. Salt to taste.
  4. Garnish the dish with some coconut cream and sprinkle some seeds on the top. Serve hot.


Roasted Sweet Potato Peels


  • The peels of 3-4 medium sweet potatoes (the ones you set aside whilst making the soup).
  • 2 teaspoons of olive oil
  • 1 teaspoon of maple syrup (optional)
  • 1 teaspoon of dried herbs
  • Salt to taste
  1. Preheat the oven to 200 C°.
  2. Toss all the ingredients in a mixing bowl, and make sure the peels are thoroughly coated in the mix of oil and herbs.
  3. Roast in the oven for 20-25 minutes, until the peels are crispy and brown. Allow to cool. Serve.


Will you be trying this hearty combination? Let me know in the comments below. I am curious to hear from you.

Have a wonderful meal!


Elly XO

P.S. Should you be sharing pictures of you trying this recipe on Twitter or Instagram, don’t forget to tag me and hashtag #ellysdiary, so I can find them! I look forwards to seeing them all! Enjoy!




Author: Elly's Diary

Hi everyone! Welcome to Elly's Diary. This is a safe space in which I share the experiences and discoveries I'm making during this life long journey towards living mindfully. I am by no means, nor intend to be seen as a guru. I am just a girl on her personal quest, happy to share her adventure. If you love nature, plant based hearty food, yoga, dance and fashion, you'll feel 100% at home here. I'm a 31 years old professional dancer and Yoga Alliance registered teacher. I love writing about everything that resonates with me, and I am happy to share what I'm learning.

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