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.
|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|
|1|| (14.5-ounce) can no salt added diced|
|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|
- 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.
Calories: 420, Protein: 15g, Carbohydrates: 47g, Fiber: 14g, Fat: 21g,Saturated Fat: 5g, Cholesterol: 0, Sodium: 651mg