Soups

Sweet and Spicy Peanut Soup

November 11, 2013

This is a great version of a west African soup called "groundut stew". Traditionally, it is made with peanuts (known in Africa as groundnuts), tomatoes, a variety of vegetables and chicken and served over rice, couscous, millet or sweet potatoes. This version takes almost all of those components and combines them into an extremely well balanced sweet (honey, carrot, sweet potato) and spicy (black pepper and cayenne pepper) soup. Feel free to add cooked and diced chicken if desired a

1 T. extra virgin olive oil
1 medium yellow onion, diced
1 medium red bell pepper, seeded and diced
2 medium carrots, peeled and diced
1/2 t. cayenne pepper
1/2 t. black pepper
2 t. salt
1 clove garlic, minced
1/2 t. ground ginger
1 large sweet potato, peeled and diced
6 c. low sodium vegetable broth
1 (14 1/2 oz) can diced tomatoes with their juice
2/3 c. creamy natural peanut butter
2 t. honey
3 green onions, sliced, for garnish

Heat the oil in a large soup pot over medium high heat. Add the onion, bell pepper and carrots and cook, stirring occasionally, until the vegetables soften, about 5 minutes. Add the cayenne, black pepper,...
See the full directions on my site

Nutritions

Calories
423

Sodium
18295mg
762% DV

Fat
5g
8% DV

Protein
29g
58% DV

Carbs
68g
23% DV

Fiber
10g
42% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 1g 6%

Polysaturated Fat 1g 11%

Monosaturated Fat 2g 16%

Cholesterol 9mg 3%

Sodium 18295mg 762%

Potassium 1371mg 39%

Protein 29g 58%

% DAILY VALUE^*

Total Carbohydrate

Fiber 10g 42%

Sugar 17g 35%

Vitamin A 10632IU 212%

Vitamin B6 1mg 75%

Vitamin C 19mg 31%

Calcium 156mg 15%

Iron 11mg 63%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.