Easy one pot meal, ready in 20 min. This "Clean Eating" version of African Peanut Soup is healthy and hearty. Creamy peanut butter, warming spices (like cumin and coriander) and superfoods sweet potato, tomatoes and Swiss chard (or kale) will warm you up and keep you full on a chilly fall/winter day. Vegetarian or add chicken for additional protein.
Nothing beats the winter chill like a steaming bowl of soup. What could possibly be better? Well, how about if that bowl of soup is also :
a) REALLY HEALTHY (this Clean Eating version of African Peanut soup contains superfoods like sweet potatoes and Swiss chard and contains only about 200 calories per 2 cup serving)
b) REALLY HEARTY (creamy peanut butter, warming spices (like cumin and coriander), and hearty chunks of sweet potato and tomato will help keep you full for hours)
c) RIDICULOUSLY EASY TO MAKE ( make it in one pot and have it on the table in less than 20 min start to finish)
d) VEGETARIAN (with options to add additional proteins, like chicken )
African Peanut and Sweet Potato soup…the perfect antidote to chilly winter days!
This hearty and vegetarian recipe for African Peanut Soup has become one of my favorites! I like to make a big batch on the weekends and have a healthy go-to option for weekday lunches. It also makes a great snack. Just heat up a cup of soup (approx. 100 cal. for 1 cup) and you've got a nutritious snack. Filling...so you'll be less tempted to dive head first into that plate of holiday cookies.
** Recipe from Clean Eating Magazine (Fall 2012 - Quick & Easy Meals pg. 19)
African Peanut and Sweet Potato Soup
Ingredients
- 1 ½ teaspoon olive oil
- 2 cloves garlic minced
- 1 yellow onion diced
- 1 tablespoon fresh grated ginger
- 4 cups vegetable broth low-sodium
- 4 cups diced tomatoes canned or boxed with juices
- 2 sweet potatoes peeled and diced
- ½ cup natural peanut butter
- 2 teaspoon ground cumin
- 2 teaspoon ground coriander
- ¼ teaspoon sea salt
- ¼ teaspoon ground cayenne pepper
- ¼ teaspoon cinnamon
- 6 cups finely chopped Swiss chard or Kale
- roasted peanuts for garnishing (optional)
- whole-grain croutons for garnishing optional
Instructions
- Heat olive oil in a large sauce pan or Dutch oven over medium-high heat. Add garlic, onion and ginger and stir frequently until the onions are softened (approx. 3 min.).
- Add 1 cup of water, vegetable broth, tomatoes,sweet potatoes, peanut butter, cumin, coriander, salt, cayenne and cinnamon. Bring to a boil. Reduce heat to medium and cover the pot. Let simmer until potatoes are tender, stirring occasionally (approx. 12 min.)
- Add Swiss chard and continue simmering until chard has wilted (approx. 2 min.) Serve soup and garnish with whole-grain croutons if desired.
april
This soup is delicious!! I just made it and I'm sitting here eating it.
Susan
Thanks April! I'm glad you enjoyed it!
Tricia Ewanchuk
Would this soup freeze well?
Susan
Hi Tricia...yes you can absolutely freeze this..no problem!
Tricia Ewanchuk
I have made this twice now. I doubled the spices, the sweet potatoes and added two cans of precooked chick peas. For me, it wasn`t flavourful enough without the extra spices. The chick peas are for extra protein.
Susan
Hi Tricia...great idea to add some additional chickpeas for extra protein. And, yes..because you are adding extra sweet potatoes and chickpeas it will definitely need more spices. That's the beauty of this soup...it's very adaptable!
Kesha
I have made this soup repeatedly and it is excellent! Delicious! I usually don't use all the tomatoes that the recipe calls for. Rather I simply use a regular 14 oz. can. It's perfect to me this way.
Susan
Thanks Kesha!! so happy you like it! and much appreciate you taking the time to comment.
Arlene
Can you make it in the slow cooker.
Susan
Hi Arlene...I don't see why you couldn't make this in the slow cooker. I'd probably hold off adding the peanut butter and the swiss chard (or kale) until the last 30-60 mins. of cooking. Would love to hear how it comes out!
Arlene
How many hours on slow should I make it and how many hours on high should make it.
Arlene
Can make on low 8 hours?
Susan
I think it would be fine to cook on low for 8 hours, but I would make sure to add the peanut butter and swiss chard/kale in the last hour of cooking. I dont think either would do well cooking for that long a period of time.
Arlene
Can I put chicken in there too.
Susan
Hi Arlene..sure, you could add chicken no problem. Either skinless chicken breasts or thighs would work. You could place them in whole( and shred with two forks prior to serving) or use skinless/boneless and cut up into pieces to put in the crockpot.
Thalia @ butter and brioche
This soup looks incredibly healthy and delicious - definitely a recipe I need to try!