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West African Sweet Potato and Peanut Soup 4392

West African Sweet Potato & Peanut Soup

Author: Traffic Light Cook
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 from 1 vote
Prep Time 10 mins
Cook Time 40 mins
Resting Time 15 mins
Total Time 50 mins
Course Main Course, Soup
Cuisine African, Gluten-free, Vegan
Servings 6
Calories 190 kcal

Ingredients
  

  • 1 onion (medium, chopped, ~1 scant cup)
  • 2 tbsp fresh ginger (grated)
  • 2 tbsp fresh garlic (minced)
  • 2 sweet potatoes (~1 lb, diced in 1/2" cubes)
  • 2 carrots (medium size, finely diced)
  • 1 tsp ground turmeric (optional)
  • 1 tsp Coriander powder (can sub with 3/4 tsp coriander seeds)
  • 4.5 cups homemade vegetable broth* (or store-bought low-sodium broth)
  • 1/4 tsp cardamom powder (optional, can sub with equal amount ground cinnamon)
  • 2 pinches cayenne pepper (ground, or to taste)
  • 1 cup tomatoes (crushed, fresh, jarred, or canned, can sub with 4tbsp tomato paste)
  • 5 tbsp homemade vegetable broth
  • 3/4 tsp Pink Himalyan sea salt (or to taste, preferably no more than 1 tsp, or any other type)
  • 6 stems green onions (finely chopped, for topping)
  • 3 tbsp unsalted peanut butter**
  • 6 tbsp roasted peanut kernels (halves)
  • 1/2 cup cannellini 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
  1. Reduce peanut/seed butter to half the amount given in the recipe.
  2. 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.

Nutrition

Serving: 1cupCalories: 190kcalCarbohydrates: 23gProtein: 7gFat: 9gSaturated Fat: 1gSodium: 529mgPotassium: 507mgFiber: 5gSugar: 6gVitamin A: 9800IUVitamin C: 9.1mgCalcium: 70mgIron: 1.8mg
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