African Peanut Soup
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:
- 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.
- 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