This vegan, gluten-free West African Peanut Soup, made with beta carotene-packed sweet potatoes and just the right amount of peanut butter, spells tasty, nutritious comfort food. Serve with a garlic toast or on a bed or brown rice.
1/4tspcardamom powder(optional, can sub with equal amount ground cinnamon)
2pinchescayenne pepper (ground, or to taste)
1cuptomatoes (crushed, fresh, jarred, or canned, can sub with 4tbsp tomato paste)
5tbsphomemade vegetable broth
3/4tspPink Himalyan sea salt(or to taste, preferably no more than 1 tsp, or any other type)
6stemsgreen onions(finely chopped, for topping)
3tbspunsalted peanut butter**
6tbsproasted peanut kernels (halves)
1/2 cupcannellini beans(home cooked or canned, can sub with equal amount great northern white beans or chick peas)
Instructions
In a heavy-bottom pot, add 3 tbsp broth and cook till it starts steaming. Add chopped onions and cook for 2-3 minutes--until soft and translucent. Add sweet potatoes and carrots. Cook for 5-7 minutes, stirring often until soft. Add a tbsp or two of vegetable broth if the veggies become too dry or start sticking to the bottom of the pot.
Add coriander powder, turmeric powder (if using), and cardamom powder. Stir to mix spices and vegetables. Add homemade vegetable broth and let the soup come to a boil over medium-low heat. Add peanut butter to crushed tomatoes and mix well with a whisk. Add the mixture with cooked cannellini beans to the simmering soup. Cook for another 10-15 minutes. Take it off the stove and let it cool for about 15 minutes.
Add to a blender and blend till it reaches a creamy texture. Top with 1 tbsp each of finely chopped green onion and roasted peanut kernels. Enjoy either with a garlic toast or over a bed of brown rice.
Notes
*this soup is quite thick in consistency, almost like wading through soft peanut butter. But if you like your soup to be more soupy, increase the broth amount to 5-6 cups. **can use lightly roasted peanuts instead of peanut butter (replace 1 tbsp of peanut better with 14-18 whole peanut kernels). Add these in the beginning with sweet potato and carrots so that they soften by the time soup is cooked and ready to blend. Low-fat variation
Reduce peanut/seed butter to half the amount given in the recipe.
Omit peanut/seed butter altogether and add a few roasted peanut kernels/seeds as a topping.
Nut-free variation: replace peanut butter with sunflower seed butter in equal amount.
Nutrition Facts
West African Sweet Potato & Peanut Soup
Serving Size
1 cup
Amount per Serving
Calories
190
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Sodium
529
mg
23
%
Potassium
507
mg
14
%
Carbohydrates
23
g
8
%
Fiber
5
g
21
%
Sugar
6
g
7
%
Protein
7
g
14
%
Vitamin A
9800
IU
196
%
Vitamin C
9.1
mg
11
%
Calcium
70
mg
7
%
Iron
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.