African Peanut Soup Recipe

• 分量: 8 servings
• 調理時間: 30 minutes
• 総時間: 55 minutes

材料

1 tablespoon coconut oil

1 onion, chopped

3 garlic cloves, diced

1 tablespoon ginger, grated or minced

1 Serrano chili, diced (for less spice add the whole chili, uncutwhen adding the broth and then remove before serving)

1 teaspoon smoked paprika

1/2 teaspoon black pepper

2 teaspoons ground coriander

1 teaspoon ground cumin

2 cups yams, cubed

1 can of garbanzos or 1 1/2 cups, drained

2 tablespoons tomato paste

1 cup diced tomatoes (canned or fresh)

4 cups vegetable broth or chicken stock

1/2-1 cup creamy natural peanut butter-no sugar added (crunchy is fine too if you like more texture) see notes

1- 1 1/2 teaspoons sea salt

1/4 teaspoon red pepper flakes (more or less to taste)

1 tablespoon apple cider vinegar

1/2 lb spinach (or a mix of baby kale and spinach is nice)

Garnish: Cilantro, crushed peanuts, red pepper flakes

手順

In a soup pot over medium heat, start sautéing coconut oil, onion, garlic, ginger, and serrano chili. Add smoked paprika, black pepper, coriander, and cumin. Stir until the onions start to soften, about 7 minutes. Turn heat down if needed.

Add yams, chickpeas, tomato paste, diced tomatoes, broth or stock, peanut butter, salt, and red pepper flakes. Bring to a simmer and cook for 20-30 minutes or until yams are soft.

Add apple cider vinegar and salt to taste. Turn off heat and stir in spinach leaves.

Serve with crushed peanuts, fresh cilantro, and red pepper flakes. Good served over millet, rice, and quinoa.

栄養

• サービングサイズ: 1 cup
• カロリー: 378
• 脂肪総量: 20.1 g
• 飽和脂肪: 5 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 616 mg
• 炭水化物総量: 40.1 g
• 食物繊維: 9.1 g
• 糖質総量: 9.3 g
• タンパク質: 14.3 g