Vata Winter Recipe: Sweet Potato Soup
There are many ways to provide yourself with wellness during the winter season. One of those ways is through providing yourself with the necessary nourishment through meals. Learning how your body processes and digests ingredients can help you determine which substances you need to get you through the winter months. Diet directly impacts the mind and even emotions. When your dosha is out of balance, it can drastically impact your overall way of living and wellness.
Winter and the Vata Dosha:
Starting in mid-autumn and continuing into the cooler months is what is referred to as Vata season. Given that seasonally it is the coldest time of the year, in order to balance your body-- warm, soft foods are recommended. The Vata palette is commonly known to be sweet, salty, and sour. Popular foods within this dosha that work to promote balance and harmony are root vegetables such as beets, butternut squash, sweet potatoes, and pumpkins. Warmed grains such as oats and rice, and warming spices including cinnamon, ginger, clove, cardamom, and nutmeg.
It is beneficial to warm your body, especially when the air is cold and dry. In addition to meals, receiving an Abhyanga service is also shown to be beneficial to your body. Using warm oil, a relaxing massage is provided throughout the entire body to work as a restorative agent to your skin as well as a protective barrier for your energy. This, in conjunction with your diet can help ensure you have a well-balanced Vata season.
What is Your Primary Dosha? Take The Quiz Now!
At Urban Ayurveda, we want to provide you with healthy and well-balanced meals that not only taste great but are also good for your body and mind. This recipe was provided by Rima Shah—an Ayurvedic Educator at The Institute of Beauty and Wellness, Milwaukee. This Sweet Potato and Kale Soup not only tastes great, but is the perfect winter recipe heading into the Vata season.
Sweet potato and Kale Soup
Serves: 4-6 people
Ingredients
• 2 Tbsp Olive Oil
• 1 small Onion, diced
• 2 small Bay Leaves
• 2 medium Sweet Potatoes, peeled and cubed (about 1 1/2 lbs.)
• 1/2 tsp Coriander Powder
• 1/2 tsp Cumin
• 1/8 tsp Cinnamon
• 1 tsp Turmeric
• 1 tsp Kosher Salt (or 3/4 tsp table salt)
• 1 3-4" sprig Fresh Rosemary (don't use dried)
• 3 cloves Garlic, pressed or minced
• (1) 15 oz can Diced Tomatoes, with juice
• 1 tsp Paprika, sweet
• (1) 14 oz can Coconut Milk (use light for fewer calories)
• 1 1/2 cups Water
• 5 oz Kale, chopped (1/2 of a 10 oz bag)
Instructions
1. Turn on pressure cooker, Instant Pot, or soup pot to the Sauté function. When the display reads "Hot" add the oil.
2. Add the onion, and bay leaves. Cook, stirring occasionally, until onion starts to turn translucent.
3. Add the sweet potatoes, coriander, cumin, cinnamon, turmeric, salt, rosemary, and garlic. Stir well and cook for about 1 minute.
4. Add the tomatoes and paprika. Cook, stirring for 2 minutes.
5. Stir in the coconut milk, incorporating it well, and then add the water and stir well.
6. Place the lid on the pressure cooker and lock in place. Turn the steam release knob to the Sealing position.
7. Cancel the Sauté function and set to Pressure Cook (or Manual) and use the + or - button (or dial) to choose 5 minutes.
8. When cooking cycle has ended, let the pot sit undisturbed for 10 minutes (10 minutes of Natural Release). Then manually (Quick Release) the remaining steam by turning the steam release knob to the Venting position.
9. When the pin in the lid drops down, open the lid carefully. Don't stir the soup yet.
10. Add the kale to the soup and very gently fold it into the soup (Do this gently so the sweet potatoes don't all break up. You do want some of them to as this naturally thickens it. Use your own judgement on this).
11. Let the soup sit for a couple of minutes so the kale can wilt. Then taste and adjust salt, if desired.
12. Serve nice and hot. Garnish with some extra coconut milk, or heavy cream if you are not dairy-free. Enjoy!
A Dosha Focused Year:
Eating meals based on both your personal dosha as well as the seasonal dosha can help to ensure that you are well-balanced year-round. There are many ways to eat based on your dosha type. If you are unaware of your specific dosha, take the Dosha quiz to learn about your primary dosha to better understand your imbalances and how to get back into balance. From there, you can better determine specific ingredients, meals, and beverages that are right for your dosha to ensure overall wellness and balance.
Learn More: What Are Doshas and How You Can Connect with Them
Regardless of your location, this winter recipe is sure to provide you with balance and some added warmth this Vata season. Share with us your Ayurvedic recipes using #urbanayurveda on our social media page, or comment below. Have a safe and healthy winter season.
