African Peanut Soup

African Peanut Soup

Made with familiar ingredients you likely have on hand, this unique soup is irresistibly rich, creamy and ready in only 30 minutes.


See more “A Bowl for Every Belly” recipes!


Developed by Cara Rosenbloom, RD

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1½ tablespoons fresh ginger, grated
  • 2 cloves garlic, minced
  • 2 shallots, diced
  • 3 cups sweet potatoes, peeled and diced (about 2 medium)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 28-ounce can diced tomatoes
  • ½ cup natural creamy peanut butter (no salt, sugar or oil added)
  • 5 cups no-added-salt vegetable broth
  • ¼ cup quinoa, dry
  • ½ teaspoon sea salt
  • ½ cup fresh cilantro, chopped, for garnish
  • ½ cup unsalted roasted peanuts, for garnish

Directions

  1. In a large pot, heat oil over medium heat. Add ginger, garlic and shallots, and sauté for 4 minutes or until soft and fragrant.
  2. Add sweet potato, cumin and coriander. Stir to combine. Add diced tomatoes and peanut butter, and stir until ingredients are evenly combined. Add broth and stir. Bring to boil, reduce heat to low and simmer 10 minutes.
  3. Add quinoa and simmer 15 minutes, or until sweet potatoes are very soft and quinoa is cooked. Add salt and stir to combine.
  4. If you prefer a creamy soup, use a blender or immersion blender to puree. Serve with cilantro and peanuts as garnish. Serves 8.

Nutrition Information

Serving size: 1 cup

CALORIES 286; TOTAL FAT 15g; SAT. FAT 3g; CHOL. 0mg; SODIUM 559mg; CARB. 31g; FIBER 5g; SUGARS 7g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in no-salt-added vegetable broth not available.

Cara Rosenbloom on FacebookCara Rosenbloom on InstagramCara Rosenbloom on Twitter
Cara Rosenbloom
Cara Rosenbloom, RD, is the president of Words to Eat By, a Toronto-based nutrition communications company specializing in recipe development, writing and nutrition education. Follow her on Twitter and Instagram.