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) More info on subscribing to Clean Eating Magazine can be found here or Kindle versions here (Amazon affiliate links)
- 1½ tsp olive oil
- 2 cloves garlic, minced
- 1 yellow onion, diced
- 1 Tbsp 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 tsp ground cumin
- 2 tsp ground coriander
- ¼ tsp sea salt
- ¼ tsp ground cayenne pepper
- ¼ tsp cinnamon
- 6 cups finely chopped Swiss chard (or Kale)
- roasted peanuts, for garnishing (optional)
- whole-grain croutons for garnishing (optional)
- 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
March 9, 2016 at 6:47 pmThis soup is delicious!! I just made it and I’m sitting here eating it.
Susan
March 9, 2016 at 9:41 pmThanks April! I’m glad you enjoyed it!
Tricia Ewanchuk
January 16, 2016 at 6:47 pmWould this soup freeze well?
Susan
January 16, 2016 at 7:36 pmHi Tricia…yes you can absolutely freeze this..no problem!
Tricia Ewanchuk
February 28, 2016 at 1:01 pmI 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
March 5, 2016 at 8:58 pmHi 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
January 11, 2016 at 3:58 amI 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
January 11, 2016 at 11:36 amThanks Kesha!! so happy you like it! and much appreciate you taking the time to comment.
Arlene
December 9, 2015 at 12:01 pmCan you make it in the slow cooker.
Susan
December 9, 2015 at 1:25 pmHi 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
December 9, 2015 at 3:45 pmHow many hours on slow should I make it and how many hours on high should make it.
Arlene
December 9, 2015 at 3:53 pmCan make on low 8 hours?
Susan
December 10, 2015 at 9:56 amI 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
December 12, 2015 at 2:35 amCan I put chicken in there too.
Susan
December 12, 2015 at 9:31 amHi 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
December 2, 2014 at 1:28 amThis soup looks incredibly healthy and delicious – definitely a recipe I need to try!