Pritikin Caribbean Ajiaco Soup

Pritikin has several recipes for delicious ethnic and global flavors.   The Pritikin Eating Plan recommends you eat at least 5 (and preferably many more!) servings of vegetables each day.  Not only are they nutritious, you’ll just naturally eat fewer calories and shed excess weight.  Guests love this Pritikin Caribbean Ajiaco Soup. In Cuba and other parts of the Caribbean, Ajiaco is a zesty, substantial stew that often has as its base a variety of starchy root vegetables like the sweet potatoes, cassavas, and boniatoes in this recipe.  You can find these specialty ingredients in a Hispanic Market, usually.

Pritikin Caribbean Ajiaco Soup

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Prep Time: 25 minutes minutes

Cook Time: 1 hour hour

Course: Soups

Cuisine: Healthy Spa Cuisine

Keyword: Pritikin

Servings: 8 Servings

Calories: 127kcal

Courtesy Of: Pritikin

This zesty, hearty Ajiaco Soup from the creative chefs at the Pritikin health resort is sure to fill you up and warm you up. It's also calorie-light and sodium-light.

Ingredients

• ▢ 1-1/2 cups onion - diced
• ▢ 1 tablespoon garlic - minced
• ▢ 1 cup sweet potatoes - diced
• ▢ ½ cup carrots - diced
• ▢ 1 cup yuca (cassava) - diced
• ▢ 1 cup malanga or boniato - diced
• ▢ 5 cups vegetable broth - low sodium
• ▢ 1 ear corn on the cob - sliced into 1 inch slices, and then halved into half-moons
• ▢ ½ cup corn kernels - fresh or frozen
• ▢ 2 cups tomato sauce - no salt added
• ▢ 2 tablespoons Pritikin® All-Purpose Seasoning
• ▢ 1 tablespoon lemon juice
• ▢ ¼ cup cilantro - fresh, chopped
• ▢ ¼ cup green onions - fresh, chopped

Instructions

• Pre-heat a large nonstick stockpot over medium heat. Add onion and garlic, and sauté until translucent, stirring frequently.
• Add diced sweet potato, carrots, yuca, and malanga or boniato.
• Add vegetable stock and stir until vegetables are well combined. Cover and simmer until vegetables are softened and have started to break down, about 35 to 45 minutes.
• Add corn-on-the-cob pieces and fresh corn kernels. Continue cooking until vegetables are creamy and tender.
• Add tomato sauce and Pritikin All-Purpose Seasoning. Stir to combine.
• Add lemon juice and chopped cilantro, to taste. Garnish, if desired, with additional chopped cilantro and chopped green onions.

Video

Spa Index Kitchen Notes

You can purchase our chefs’ Pritikin All-Purpose Seasoning online at the Pritikin Store. Or make your own salt-free, all-purpose seasoning by blending granulated onion, granulated garlic, salt-free lemon pepper, and paprika, all equal parts except paprika (cut paprika in half).

Malanga, also known as yautía or cocoyam, is a starchy root vegetable that is commonly used in South American, African, and Caribbean cuisine.  It is similar to taro, another root vegetable.  If you don't have ethnic produce available, use a rutabaga or parsnip.

Boniato is also called batata, camote, kamura.  It's commonly called a white sweet potato and a Cuban Sweet Potato.  If you don't have ethnic produce available, use a firm WHITE sweet potato (not a garnet yam or orange potato).

Cassava is often sold in Hispanic markets as Yuca Root. If you don't have ethnic produce available, use a firm WHITE potato - a variety low in starch (not sticky).

 

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Nutrition

Serving: 1 cup | Calories: 127 kcal (6%) | Carbohydrates: 30 g (10%) | Protein: 2.6 g (5%) | Fat: 0.6 g (1%) | Sodium: 431 mg (19%) | Potassium: 443 mg (13%) | Fiber: 3 g (13%) | Vitamin A: 9150 IU (183%) | Vitamin C: 15.7 mg (19%) | Calcium: 30 mg (3%) | Iron: 1.1 mg (6%)

The Pritikin Program promotes weight loss but also enhances health, and powerfully so.  A stay at our all-inclusive weight loss resort, Pritikin Longevity Center in Florida, will change your life. Lose weight, get fit and return home with the tools needed to live a healthier life.