Vegetarian West-African Peanut Soup

12 45 563
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Vegetarian West-African Peanut Soup
Health Highlights
This creamy and spicy vegan soup is the perfect weeknight meal!

Ingredients


4 cup Vegetable stock/broth, low sodium
2 cup Water
1 medium Red onion (chopped)
2 tbsp Ginger root (peeled and minced fresh)
4 clove(s) Garlic (minced)
1/2 tsp Salt
3/4 cup Peanut butter, natural (chunky or smooth)
1/2 cup Tomato paste, organic
1 bunch Collard greens (ribs removed and leaves chopped into 1-inch strips)
1 can (15oz) Chickpeas, canned, drained
1 tsp Hot sauce (optional; to taste)
1/4 cup Peanuts (optional; roughly chopped; for garnish)

Instructions


  1. Combine the broth and water in a medium Dutch oven or stockpot. Bring the mixture to a boil, then add the onion, ginger, garlic and salt. Cook on medium-low heat for 20 minutes.
  2. In a medium-sized, heat-safe mixing bowl, combine the peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well. Add drained and rinsed chickpeas. Stir in the collard greens and season the soup with hot sauce to taste.
  3. Simmer for about 10-15 more minutes on medium-low heat, stirring often. Season with additional salt or hot sauce if desired. Top with chopped peanuts.

Notes:

No Collard Greens

  • Replace with kale or another leafy green

Other Serving Options

  • Serve over rice, noodles or with fufu

Nutrition Facts

Per Portion

Calories 563
Calories from fat 295
Calories from saturated fat 51
Total Fat 33 g
Saturated Fat 5.7 g
Trans Fat 0
Polyunsaturated Fat 14.0 g
Monounsaturated Fat 25.4 g
Cholesterol 0
Sodium 739 mg
Potassium 628 mg
Total Carbohydrate 47 g
Dietary Fiber 12.9 g
Sugars 15.0 g
Protein 26.6 g

Dietary servings

Per Portion


Meat Alternative 2.3
Vegetables 1.3

Energy sources


Pygal29%448.7444992372586140.4632571139552252%353.6050901650394278.686147209704319%330.84364818396534122.3108290311533229%52%19%CarbohydratesFatProtein

Meal Type(s)





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