japanese sweet potato soupmade by Eda

japanese sweet potato soup

wild rice, quinoa

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hot flash cook

Hot Flash Cook Japanese Sweet Potato Soup

serves 4

ingredients

  • 1 lb Japanese sweet potato (murasaki imo), peeled and cubed
    blood sugar & pre-diabetesbone density (I'm shrinking!)tired & low energy
  • 4 cups dashi or light chicken stock
  • 1.5 tbsp mirin
    blood sugar & pre-diabetes
  • 2 tbsp coconut aminos or low-sodium soy sauce
    sodiumblood sugar & pre-diabetes
  • 1 tsp sea salt
  • 2 tbsp olive oil or sesame oil
  • 2 green onions, sliced
  • 1 tsp sesame seeds
  • 1 inch fresh ginger, minced

method

  1. Heat oil in a pot over medium heat. Add sweet potato cubes and sauté 3 minutes.
  2. Pour in dashi and bring to a simmer. Cook 12–15 minutes until potato is very tender.
  3. Stir in Light Mirin Substitute, coconut aminos or low-sodium soy sauce, salt, and ginger.
  4. Simmer 2 more minutes to blend flavors.
  5. Ladle into bowls. Top with green onions and sesame seeds.

the swaps that make it work

Mirin (full amount)
→ Light Mirin Substitute (sake + honey, reduced)
Cuts added sugar by over half while maintaining the subtle sweetness authentic to the dish.
blood sugar & pre-diabetes
Regular soy sauce
→ Coconut aminos or low-sodium soy sauce
Reduces sodium and mutes any spike in blood sugar, keeping flavors true.
blood sugar & pre-diabetes
Vegetable or neutral oil
→ Olive or sesame oil
Adds heart-healthy monounsaturated fats; sesame deepens umami.
heart health
Store-bought dashi
→ Quick Homemade Dashi
Controls sodium and ensures clean umami; kombu and bonito are traditional and mineral-rich.
bone density (I'm shrinking!)

nutrition per serving

Powered by USDA
Calories
210 kcal11% DV
Protein
5 g10% DV
Fiber
3 g12% DV
Saturated fat
1 g5% DV
Added sugar
3 g6% DV
Sodium
480 mg21% DV

Powered by USDA where matched · % daily values per FDA guidelines

Recipes are informational — not medical or dietary advice. Draft — review & adjust.