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African Peanut Soup

African Peanut Soup (stovetop directions)


  • Author: Jessica Penner, RD
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 3.5 litres
  • Category: soup

Description

A sweet and spicy flavourful soup!


Ingredients

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons coriander
  • 1 teaspoon powdered ginger
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon cayenne pepper
  • 3 medium tomatoes, quartered (or 1 can of diced tomatoes)
  • 2 lbs (900 g) sweet potatoes, diced
  • 5 cups water
  • 1 teaspoon salt
  • 1 cup peanut butter
  • fresh cilantro for serving (optional)

Instructions

  1. Heat oil in a large pot over medium high. Saute the onion until slightly browned. Add in garlic, ginger, cumin, coriander, cinnamon, and cloves.
  2. Cook and stir one minute. Add tomatoes and sweet potatoes and cook for 5 minutes. Add water and season with salt.
  3. Bring to a boil, then reduce to a simmer for 30 minutes.
  4. Blend soup with peanut butter and cayenne with an immersion blender or transfer to a blender. Serve with cilantro (optional).

Nutrition

  • Serving Size: 2 cups
  • Calories: 334
  • Sugar: 10
  • Fat: 19
  • Carbohydrates: 34
  • Fiber: 6.5
  • Protein: 11
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