Coconut Curry Soup with Apples

Apples

When I was younger the choices of apples at the market were mealy versions of Red Delicious, Golden Delicious, and tart Granny Smiths. Now that I live in Washington State, the wide number of varieties is astounding! As autumn rushes in, the farmers markets, street corners, and grocery stores are filled with many different kinds of apples.

Apples are filled with antioxidants, have been shown to strongly support heart health, and may even positively affect the healthy microbiome of your gut.¹

For this apple soup recipe I recommend finding tart crisp apples. They give this rich soup a slightly tart and sweet flavor that compliments the curry and mushrooms.

Ginger, Garlic, Onions, and Curry Spices

This warming coconut curry soup is filled with spices that are known to support your immune system and keep colds and influenza away.

Let’s take garlic as an example. Garlic has been used against infections for thousands of years. It was used during the 1600s against the plague in Europe and during the 20th century, it was used to prevent gangrene in soldiers during World War I.

In more recent times, studies have shown that garlic increases the natural killer cells of the immune system, reduces inflammatory cytokines, and can decrease specific pathogens such as bacterial cells like Streptococcus and fungi such as Candida albicans. ^2,3,4,5,6

Shiitake Mushrooms

Shiitake mushrooms give a delicious earthy taste to this meal. They have long been used as a building and nourishing tonic and have received a lot of attention for their ability to support the immune system and improve cardiovascular health.

Researchers in Florida have shown that a shiitake mushroom a day can “keep the doctor away.” In this study participants were given one shiitake mushroom a day to eat for a month. After a month they showed improvements in numerous immune system markers.⁷

If you don’t have access to fresh shiitake mushrooms, you can substitute dried instead.

Potatoes

Potatoes often get a bad rap. Either they are seen as a boring or, in recent years, an evil carbohydrate. Many people only consume deep fried potatoes. But whole organic potatoes offer a nourishing meal filled with important nutrients like potassium and B6.

I used Yellow Finn potatoes in this coconut curry soup and loved how their yellow golden texture gave this soup a silky smooth texture.

So let’s see how all of these flavors come together!

Coconut Curry Soup with Apples

This spicy and creamy coconut curry soup is the perfect way to enjoy the tastes of fall and support your immune system at the same time. The tart apples are mellowed with the richness of the potatoes and shiitakes while the spices give this soup a little kick.

You can buy already made curry powders or blend one yourself as seen here.

Because there are so many nutrients in the skins of potatoes and apples, I did not peel them.

What you’ll need…

• 3 tablespoons butter
• 1 onion, minced
• 1 tablespoon minced fresh ginger
• 2 tablespoons curry powder
• 2 teaspoons freshly ground pepper
• 3 garlic cloves, minced
• 2 small apples, cubed into small pieces (I like the more tart apples like McIntosh)
• 2 medium potatoes, cubed into small pieces (I like Yellow Finn potatoes)
• 1 quart vegetable or chicken broth
• 1 cup coconut milk
• Salt to taste (I added about 2 teaspoons)
• 2 handfuls fresh shiitakes, cut into quarters (If using dry shiitakes, rehydrate the mushrooms in hot water and then cut to size)
• Parsley for garnish (optional)
• Need herbs? Visit Mountain Rose Herbs.
  
  

1. Begin by melting the butter over medium heat in a medium saucepan.
2. Add the minced onion and sauté until translucent.
3. Add the garlic, fresh ginger, curry powder, and freshly ground pepper. Stir for one minute or until the spices are fragrant.
4. Add the apples, potatoes, broth, and coconut milk. The liquids should just cover the potatoes and apples.
   
   

5. Bring it to a simmer and cook until the potatoes are tender, 15 to 20 minutes. Add salt to taste.
6. Remove from heat and let cool slightly.
7. Using an immersion blender or a regular blender, purée the soup until smooth.
8. Return the soup to the pan and add the shiitakes.
   
   

9. Simmer for 10 minutes or until shiitakes are cooked. Stir frequently.
10. Add salt and pepper as desired. Optional parsley for garnish.

Yield: Makes four large servings

Written by Rosalee de la Forêt

Rosalee de la Forêt is an herbalist and author of the bestselling book Alchemy of Herbs: Transform Everyday Ingredients Into Foods & Remedies That Heal and co-author of Wild Remedies: How to Forage Healing Foods and Craft Your Own Herbal Medicine. She’s a registered herbalist with the American Herbalists Guild. Explore Rosalee's website and podcast. All content and photos in this article are © Rosalee de la Forêt.