Pressure Cooker Spicy Red Curry Soup - Weight Loss Friendly
Recipe by Danielle Lavallee
I recently took a bad spill at Jazzercise* and broke my ankle. Who knew dancing was so dangerous?! As I have trouble sitting still, the doctor was displeased with how it looked at my follow-up and threatened me with surgery if I didn’t stop using it. When I asked her about using a stationary bike, I got a firm, “No!” Walks with the pup, pilates, yoga? Nope. Just sit with it elevated and let it heal. Sigh…
As I am unable to exercise for the next month, and I’d prefer not to gain weight during this time of forced idleness, I am currently centering my diet around dishes which provide big nutrition in a relatively low calorie package. This spicy red curry soup fits the pill perfectly. In an attempt to lower the caloric density while still packing in tons of taste and nutrition, this soup is oil-free and contains no coconut milk. It is brimming with Vitamin A (which is great for healing, immunity, eyesight, and healthy brain function), it has plenty of fiber and protein, and it is spicy and delicious. Plus, it’s a snap to prepare in the pressure cooker and it makes a ton of leftovers.
Helpful Equipment:
Pressure Cooker
Immersion Blender
Ingredients:
5 large carrots, cubed into bite-sized pieces
(I like to wash the carrots well and then leave the peeling on for added fiber.)
2 large sweet potatoes, peeled and cubed into bite-sized pieces
(I used purple murasaki Japanese sweet potatoes, but any sweet potatoes you have on hand will do nicely.)1 large onion (red, white, or yellow) chopped
2 cloves of garlic, pressed (or a good sprinkling of garlic salt).
~ 1 inch of fresh ginger, grated
1 cup Toor Dal (or substitute red lentils)
1 .4 ounce can or jar of red curry paste
( I used a .4 oz can of Maesri Red Curry Paste. This makes for a VERY SPICY soup.
If you are sensitive to spice, you might want to use less.)1 teaspoon coconut extract
(Because coconut milk is packed with saturated fat and calories, and I am seeking to keep the caloric density of this soup low, the extract provides needed coconut flavor with zero fat or calories.)4 tablespoons tamari
Juice of 2 small limes
Salt to taste, after cooking is complete
Fresh cilatro to garnish
Method:
Add all ingredients from carrots through tamari into the pressure cooker.
Fill water to max fill (5 quart line).
Stir so that the curry paste is fully incorporated.
Pressure cook on high for 20 minutes.
Release steam (either naturally or manually).
Add the juice of the two limes.
For a creamier soup, blend half the soup with an immersion blender until it is at your desired consistency. You can also do this in a stand blender. Just be sure to cover the lid with a kitchen towel as the liquid will be very hot.
Taste and adjust salt level, if needed.
Garnish with fresh cilantro.
Yeild - 5 quarts (eight 2.5 cup servings)
Nutrition Information: Per 2.5 cup serving
Calories: 168 Protein: 6.3g Fat: .7 g Net Carbs: 29.7 g Fiber: 6.7 g
Iron: 1.6 mg Calcium: 71 mg Vitamin A: 738.3 IU Vitamin C: 25 mg
Folate: 109.8 IU Potassium: 723.3 mg
Monounsaturated Fat: 0 g Polyunsaturated Fat: .2 g Omega-3 Fats: 0 g
Saturated Fat: .1 g Trans Fat: 0 g Cholesterol: 0 mg
A Note on Toor Dal
Toor Dal, also known as pigeon peas, are the most widely-used form of Indian lentils. They cook quickly, like red lentils, and require no pre-soaking, making them a breeze to use in soups and curry recipes. Like other lentils, they have abundant health benefits. They are high in folate and iron, contain vitamins C, E, K, riboflavin, and niacin, and they have good levels of magnesium, manganese, phosphorus, potassium, calcium, and zinc. Because of their high fiber and resistant starch levels, they facilitate slow glucose absorption, making them low on the glycemic index and a perfect food for stabilizing blood sugar. Their high levels of fiber and resistant starch also keep you full for an extended period, promoting weight loss. Given the high potassium levels, they help to relax the blood vessel walls. When eaten regularly, they can help to lower blood pressure.
As you can see, this makes a huge amount of soup, perfect for freezing for easy lunches.
A Final Note on Vitamin A and Brain Health
Vitamin A is not only critical for immunity and eye health, but it is also vitally important for maintaining cognitive function as we age. Adequate levels of vitamin A in the hippocampus are essential for learning, memory, and neuroplasticity. By contrast, vitamin A deficiency is associated with a variety of brain-based disorders, including Autism Spectrum Disorder, Schizophrenia, and Alzheimer’s Disease (Wołoszynowska-Fraser et al., 2020).
It is estimated that up to 45% of the US population is deficient in vitamin A. For your reference and so you can assess your own daily intake, the recommended dietary allowance of vitamin A is 900 μg for men and 700 μg for women. This soup contains a whopping 738.3 μg per serving, so you can feel great about providing your brain and body with this much needed nutrient.
Wishing you abundant good health.
🌱💕
References:
Wołoszynowska-Fraser, M. U., Kouchmeshky, A., & McCaffery, P. (2020). Vitamin A and retinoic acid in cognition and cognitive disease. Annual Review of Nutrition, 40, 247–272. https://doi.org/10.1146/annurev-nutr-122319-034227