Many years ago, a friend of mine made a fabulous West African peanut soup from one of the Moosewood cookbooks. I marveled at its creaminess; it satisfied both my love for sweet and savory. Now, with a few alterations, it’s become a staple in my home.
Completely vegan, this recipe will satisfy anyone, anywhere, especially if you like peanut butter and sweet potatoes. It’s hearty enough to serve on its own, or pair it with a big salad to make a complete meal.
So grab a pot, a knife, a blender, and a cutting board. Turn on the music and revel in the process of making a delicious soup from scratch.
Sweet Potato Peanut Soup
Ingredients:
1 Tbsp canola oil
1 medium onion, chopped (about 2 cups)
½ tsp cayenne
1 Tbsp grated ginger
2 large carrots, chopped (about 1 cup)
1 large sweet potato, peeled and chopped (about 2 cups)
4 cups low-sodium vegetable stock (or water)
2 cups low-sodium tomato juice
1 cup natural peanut butter (or almond or sunflower seed butter)
1 Tbsp sugar (optional)
½ cup chopped chives, for garnish
1. In a large pot, heat oil over medium-high heat. Sauté the onions until just translucent.
2. Stir in the cayenne and ginger.
3. Add the carrots and sauté a couple more minutes.
4. Add the potatoes and stock.
5. Bring to a boil and then simmer for about 15 minutes, until the vegetables are tender.
6. In a blender or food processor, pureé the vegetables with the cooking liquid and tomato juice.
7. Return the soup to the pot. Stir in the peanut butter until smooth. Taste the soup. If you’d like it a litter sweeter, add the sugar. Garnish with chives.
Rea Frey runs her own food blog, Clean Convenient Cuisine, hosted by Chicago Tribune. She also writes a vegan and relationship column for Cheeky Chicago and is the Senior Editor of Chic Galleria. As a certified personal trainer and nutrition expert, Rea has helped countless individuals reach their nutrition and fitness goals by simplifying their lifestyles and breaking that "diet" mentality. A regular contributer on WGN radio, she discusses food and relationships and hopes to help bring simple solutions to any lifestyle problem. Her book, The Cheat Sheet: A Clue-by-Clue Guide to Finding Out If He's Unfaithful (Adams Media) will be released this summer.
From: michele | 4/25/11 at 9:03 pm
Sounds delicious! do you know nutritional info? protein,fat,carbs, and fiber? Thanks!
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From: Rea Frey | 4/25/11 at 9:50 pm
Hi, Michele. You will love it! It's a weekly staple in our house. Depending on what kind of "butter" you use (almond, peanut or sunflower), the fat content can change. It also depends on how big your bowl is.
Calories per big bowl would be around 350 calories, 29 grams of carbs, 13 grams of protein, 6 grams of fiber and anywhere from 15-20 grams of unsaturated fat, depending on what you use. Hope this helps!
From: Patty | 4/28/11 at 7:36 pm
I'd like to try this soup,it sounds delicious. Is it easy to make?
From: Rea Frey | 4/28/11 at 7:41 pm
Hi, Patty! It's beyond easy and delicious! I recently made it for a friend and she said it was the best soup she's ever had!
It literally takes one pot and a blender and about 20 minutes to make. It's one of the easiest soups I've ever made, because you are using just a few whole veggies, peanut butter (though my favorite for this soup is sunflower seed butter), tomato juice and veggie broth. Let me know if you have any questions!