By Ana Guzman, Dietetic Intern – University of Minnesota, Fairview
This delicious, comforting soup makes an easy winter meal or meatless Monday option. Made with nutritious sweet potatoes, tomato juice, and peanut butter, this soup is high in vitamins A and C and fiber. Meat eaters can rest easy, as this soup even provides some iron, protein, and calcium!
You can easily adapt this recipe based on what you have in your own home. Don’t have celery? Leave it out! Have some extra carrots? Add those too! Customize salt, ginger and spice levels to your own preferences. This soup can be divided into several servings to eat throughout the week, or frozen for later.
WEST AFRICAN PEANUT SOUP
Adapted from The Washington Post
- 1 tablespoon vegetable oil
- 1 small onion, chopped
- 1 small celery rib, chopped
- 1/2 teaspoon salt
- 1 tablespoon fresh ginger, peeled and grated
- 1 1/2 teaspoon Tabasco or other hot sauce (optional or to taste; red pepper flakes also work great in this recipe) Photo Credit: Flickr/paxye
- 12 ounces sweet potatoes, peeled and cut into 1/2-inch pieces
- 1 1/2 cups water
- 1 1/2 cups low-sodium tomato juice
- 1/2 cup creamy peanut butter (for those with peanut allergy, I find that cashew butter makes the best substitute in this recipe)
- 2 tablespoons chopped cilantro leaves, plus more for garnish
- 1 scallion, white and greens cut into thin slices, for garnish (optional)
- Pour oil into a soup pot over medium heat.
- Add onion, celery, salt and stir frequently until soft, about 10 to 15 mins.
- Stir in ginger and hot sauce (optional).
- Add sweet potatoes and water.
- Bring to a boil, then reduce to medium or medium-low heat.
- Cover and cook until vegetables are very tender, about 15 to 20 mins.
- Add tomato juice and peanut (or cashew) butter.
- If desired, use an immersion (stick) blender or regular blender to create a smooth, creamy soup.
- Stir in the chopped cilantro and warm through.
- Add salt and hot sauce as needed.
- Divide among bowls and top with scallions and cilantro leaves. Serve hot.
Per Serving: 320 calories, 19 g fat, 3 g saturated fat, 510 mg sodium, 31 g carbohydrate, 10 g sugar, 6 g fiber, 9 g protein