African Peanut Soup
This rich, creamy soup makes a wonderfully satisfying main course, but may also be served (in smaller portions) as a starter.
Soup may be made thinner, if desired, by adding warm water or vegetable broth after pureeing and reheating.
4 bowls
Ingredients
1 tbsp of peanut oil
1 each of medium onion, chopped
2 each of celery ribs, chopped
1 each of medium carrot, chopped
1 tbsp of minced ginger
3 each of garlic cloves, minced
2 tsp of curry powder
4 cups of low sodium vegetable broth
8 oz of sweet potatoes, cut in 1 inch chunks
1 can of no salt added diced tomatoes, (14.5 oz can)
1/2 cups of creamy peanut butter
1 can of no salt added great northern beans, drained and rinsed (15 oz. can)
1/3 cup of light coconut milk
1/2 tsp of salt
Instructions
- Heat the oil in a Dutch oven over medium-high. Add the onion, celery, carrot, ginger and garlic; cook, stirring occasionally, until slightly softened, 4-5 minutes. Add the curry powder and cook, stirring, 30 seconds. Stir in the broth, potatoes and diced tomatoes; bring to a boil, reduce the heat to medium and simmer, uncovered, 20 minutes. Whisk in the peanut butter until smooth. Add the beans, cover, return to a simmer and cook 15 minutes. Stir in the coconut milk, cover and cook 2 minutes longer. Remove from the heat and stir in the salt. Let soup cool 10 minutes.
- Transfer the soup to a blender in batches and puree. Return to the pot and warm over medium heat.
Estimated Nutritional Information
Calories:
417kcal
Carbohydrates:
50g
Saturated Fat:
4g
Unsaturated Fat:
3g
Fiber:
12g
Protein:
15g
Sodium:
632mg
Sugar:
15g
Added Sugars:
1g
