African Peanut Soup
Prep Time
30 minutes
Number of Servings
8
Ingredients
  • 3 cups low-sodium vegetable stock or water
  • 2 (15-oz) cans unsweetened coconut milk
  • 1 cup diced yellow onion
  • [q:1/2] cup diced celery
  • 4 large garlic cloves, pressed or minced
  • 1 tsp seeded and diced hot chile pepper
  • 4 cups chopped sweet potato ([q:1/2]-inch pieces)
  • [q:1 1/2] cups chopped tomato ([q:1/2]-inch pieces), or 1 (14.5-ounce) can diced fire-roasted tomatoes
  • 2 tsp sea salt, or to taste
  • [q:1/4] tsp ground black pepper
  • Pinch of cayenne pepper
  • 1 Tbsp wheat-free tamari or other soy sauce (optional)
  • 1 Tbsp Berbere spice mix*, optional
  • [q:3/4] cup creamy or crunchy peanut butter
  • 2 Tbsp finely chopped fresh cilantro
  • [q:1/2] cup roasted unsalted peanuts, for garnish
Directions
  1. Place stock in a 3-quart pot over medium-high heat. Add all remaining ingredients, except peanut butter, cilantro, and peanuts, and cook for 15 minutes, stirring occasionally.
  2. Remove about 1 cup of liquid and place it into a small bowl. Add peanut butter and stir until creamy. Return mixture to pot, stir well, and cook for 5 minutes, stirring occasionally.
  3. Add cilantro, stir well, and garnish with peanuts before serving.
  4. Variations: You can sauté the onion, celery, and garlic in 1 tablespoon of oil before adding the vegetable stock. Replace the peanut butter with almond butter or other nut butter. For a lighter soup, replace one can of coconut milk with an equivalent amount of vegetable stock or water. Add 2 cups of chopped spinach, chard, or kale once the peanut butter is added.
Nutrition Info
With vegetable stock: 481 Calories, 12 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 40 g Total fat (23 g sat), 723 mg Sodium, [nutrition:5] Vitamin A, [nutrition:3] Vitamin B3 (niacin), Vitamin B6, Magnesium, Phosphorus, [nutrition:2] Vitamin E, Iron, [nutrition:1] Vitamin B1 (thiamine), Vitamin C, Folate, Potassium, Zinc