Roasted Ginger & Sweet Potato Soup with Oil Free Toasted Pepita Pesto

Ginger is a small root with big flavor. It adds a slightly spicy flavor and wonderfully distinct aroma to dishes while offering extraordinary health benefits. Ginger enjoys widespread use in all types of cuisines and has been used as a powerful medicine for centuries. 

In the culinary world, you’ll find recipes commonly calling for fresh ginger, dried whole ginger, dried ginger powder and ginger tea. While it’s wonderful fresh, roasting it as we do in this recipe really brings out the sweetness. You can also find it medicinally as powders and liquid extracts.

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Roasted Ginger & Sweet Potato Soup with Oil Free Toasted Pepita Pesto

  • Author: Danielle Moore
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 1x
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Ingredients

Instructions

  1. Preheat oven to 450F
  2. Place ginger on a large baking sheet and roast 40-50 minutes
  3. Bring a large pot of water to a boil for potatoes 
  4. Add potatoes and thyme sprigs to boiling water then return to a boil, reduce heat, cover and simmer 12-15 minutes, until tender then drain and return pot
  5. In a pan, heat pepitas over medium 2-3 minutes, until fragrant and toasted 
  6. Transfer pepitas to a food processor or high speed blender then add lemon juice, garlic, salt and pepper to pulse to combine
  7. Add coconut milk to sweet potatoes and simmer over low until heated through
  8. Wipe out food processor or high speed blender, then combine potato mixture, roasted ginger (with skin), turmeric, paprika and salt and pepper to taste the puree until smooth
  9. Scoop soup into bowls and garnish with toasted pepita pesto

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 273.2
  • Sugar: 6.9
  • Sodium: 91.1
  • Fat: 14.3
  • Saturated Fat: 2.2
  • Unsaturated Fat: 2.7
  • Trans Fat: 0
  • Carbohydrates: 32.0
  • Fiber: 4.9
  • Protein: 5.0
  • Cholesterol: 0

Keywords: dairy free, egg free, gluten free, grain free, oil free, soy free, vegan

While ginger has been studied for its beneficial effects on a laundry list of ailments, its most commonly known use is related to digestion. It has been shown to be as effective as some prescription medications against post-surgical vomiting and nausea (1). Pregnant mothers have been turning to ginger for relief from their nausea and vomiting for centuries, with recent research confirming that it is in fact an effective and safe way to decrease these unpleasant pregnancy side effects.

In addition to digestive benefits, ginger has been studied for its anti-inflammatory characteristics. Research confirmed that ginger is able to suppress induction of pro-inflammatory chemokines (2). Studies have shown potential for ginger to either reduce or prevent free radicals (3). Free radical-fighting antioxidants, like those in ginger, that have been shown to prevent some types of cancer (4).

Researchers have increased their interest in studying ginger as it relates to cancer prevention and treatment. Its anti-carcinogenic effect has been observed to prevent initiation, promotion and progression of certain cancers, including skin, breast and colon cancer. Because of ginger’s anti-nausea properties, it also serves as a solution to chemotherapy-induced nausea (5). 

A meta-analysis of 265 studies was conducted to determine the effect of ginger on inflammation, lipid profiles and blood glucose. This study concluded that ginger significantly improves all three, making it an effective option in the prevention and management of heart disease and diabetes. 

In this recipe, we roast the ginger to enhance the flavor. This also has the effect of increasing antioxidant activity, as studies have shown (6). This savory-sweet aromatic is paired with sweet potatoes and topped with a flavor-boosting toasted peptia pesto, made without oil. The ginger can be a bit stubborn to puree in a regular blender. I highly recommend a Vitamix blender for this recipe. My old food processor leaves chunks of ginger, but the Vitamix purees it into a perfecty creamy soup.  This soup freezes very well, so do yourself a favor and make a big batch.

Personalize It

Play with the ratio of sweet potatoes to roasted ginger to see what fits your taste. If you’re looking to lower the fat content of this soup, you can use water in place of coconut milk. You can also skip the pepita topping.


Recipe compatibility with your diet type

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This recipe has been custom designed for Agrarian, California Coastal, California Keto, Forager, Hunter Gatherer, Lean Machine, Mediterranean, Modified Paleo, Mosaic, Nordic, Okinawan, Paleo Plus, Pegan, Pescetarian, Trainer, Urban Grazer, Vegetarian, Villager, Wayoan and West Angeleno diet types, learn more.

Danielle Moore

Danielle Moore is a professional recipe developer, Nutrition expert, food photographer and lover of veggies. Read her full bio here.

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