African Peanut Soup

Aug 24, 2010 | Dinner, Recipes

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.


SERVES 4

1 tablespoon peanut oil
1 medium onion, chopped
2 celery ribs, chopped
1 medium carrot, chopped
1 tablespoon minced ginger
3 garlic cloves, minced
2 teaspoons curry powder
4 cups low sodium vegetable broth
8 ounces sweet potatoes, cut into 1-inch
chunks
1 (14.5-ounce) can no salt added diced
tomatoes
1/2 cup creamy peanut butter
1 (15-ounce) can no salt added great
northern beans, drained and rinsed
1/3 cup light coconut milk
1/2 teaspoon salt

Instructions:

  1. 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.
  2. Transfer the soup to a blender in batches and puree. Return to the pot and warm over medium heat.

Nutrition Information:

Calories: 420, Protein: 15g, Carbohydrates: 47g, Fiber: 14g, Fat: 21g,Saturated Fat: 5g, Cholesterol: 0, Sodium: 651mg