SoupsNovember 11, 2013
Calories
423
Sodium
18295mg
762% DV
Fat
5g
8% DV
Protein
29g
58% DV
Carbs
68g
23% DV
Fiber
10g
42% DV
Sweet and Spicy Peanut Soup
27
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
6
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
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
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 Fat1g6%
Polysaturated Fat1g11%
Monosaturated Fat2g16%
Cholesterol9mg3%
Sodium18295mg762%
Potassium1371mg39%
Protein29g58%
% DAILY VALUE*
Total Carbohydrate
Fiber10g42%
Sugar17g35%
Vitamin A10632IU212%
Vitamin B61mg75%
Vitamin C19mg31%
Calcium156mg15%
Iron11mg63%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.