African Vegan Peanut Soup

This soup is a delightful blend of flavors and nutrients, making it both satisfying and healthy. Packed with protein from the peanuts and chickpeas, fiber from the sweet potatoes and greens, and a variety of vitamins and minerals, it’s a delicious way to enjoy a vegan meal with a taste of Africa.

Ingredients

  • 2 tablespoons of olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1-inch piece of ginger, grated
  • 1 teaspoon of cumin
  • 1 teaspoon of coriander
  • 1/2 teaspoon of cinnamon
  • 1/4 teaspoon of cayenne pepper (optional)
  • 1 can (14 oz) of crushed tomatoes
  • 1 cup of natural peanut butter
  • 4 cups of vegetable broth
  • 2 sweet potatoes, peeled and cubed
  • 1 cup of kale or spinach, chopped
  • 1 can (14 oz) of chickpeas, drained and rinsed
  • Salt and black pepper to taste
  • Fresh cilantro for garnish
  • Chopped peanuts for garnish
  • Lime wedges for serving

Instructions

  1. Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes. Stir in the garlic and ginger, and cook for another minute.
  2. Spice It Up: Add the cumin, coriander, cinnamon, and cayenne pepper to the pot. Stir for about 1 minute until fragrant.
  3. Mix in Tomatoes and Peanut Butter: Pour in the crushed tomatoes and peanut butter, stirring until smooth and well combined.
  4. Add Broth and Sweet Potatoes: Gradually add the vegetable broth, stirring constantly. Add the sweet potatoes, bring to a boil, then reduce to a simmer. Cook for 20 minutes or until the sweet potatoes are tender.
  5. Add Greens and Chickpeas: Stir in the kale or spinach and chickpeas. Allow to simmer for another 5 minutes until the greens have wilted.
  6. Season and Serve: Season the soup with salt and black pepper to taste. Serve hot, garnished with fresh cilantro, chopped peanuts, and lime wedges on the side.

Nutrition Information (per serving)

The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:

  • Calories: 320
  • Protein: 12g
  • Carbohydrates: 40g
  • Dietary Fiber: 8g
  • Sugars: 8g
  • Fat: 15g
  • Saturated Fat: 2.5g
  • Sodium: 400mg
  • Vitamin A: 150% DV
  • Vitamin C: 30% DV
  • Calcium: 8% DV
  • Iron: 15% DV
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