Peanuts in a soup? Why not! It adds an interesting crunch and the peanut butter adds a nice creamy texture to the whole soup.
Peanuts – Eat in Moderation
Peanuts contain good amounts of protein, fibre and a variety of valuable vitamins and minerals. One serving of peanuts (1 oz – 28 peanuts) will provide over 7g of protein and 2.5 g of fibre. Peanuts also contains high amounts of Omega-6’s in the form Arachidonic Acid, which has been linked to inflammation. They can also be mouldy and may increase allergic reactions. Omega-6 Fatty Acids are beneficial nutrients required for everyday biochemical functions. The problem is that our North American diet includes far too much of the Omega-6 fatty acids and this may lead to a myriad of inflammatory related health issues. Like any other food, moderation is key. So enjoy your peanuts, just not too much!
If allergies are a concern, feel free to substitute the peanuts for some sunflower seeds, and substitute the peanut butter for some sunbutter.
Click clv-creamy-tomato-peanut-soup for the printable version of this recipe.
6 servings
Prep time: 20 minutes
Cook time: 20 minutes
What you need:
- 1 tbsp avocado oil (or ghee)
- 1 large onion, chopped
- 2-3 garlic cloves, minced
- 2 tsp smoked paprika
- 1/2 tsp turmeric (or more to taste)
- 1 tsp chili flakes (or less to taste)
- 2 sweet potatoes, cubed (about 3 cups)
- 2 1/2 cups fire-roasted diced tomatoes, with juice (use a 796ml can)
- 1/4 cup sun-dried tomatoes*, chopped
- 1/2 cup raw peanuts, coarsely chopped
- 1/2 tsp sea salt
- 1 3/4 cup canned coconut cream (use 400 ml can)
- 1 cup bone broth (or water)
- 1/2 cup all natural peanut butter
- 4 cups spinach, coarsely chopped
- fresh cilantro (optional for topping)
*To soften, immerse in boiling water for a few minutes. If they are in olive oil, then drain before adding to soup.
What you do:
- Heat the avocado oil in a large saucepan over medium-high heat. Add onions and garlic and cook until softened. Add the paprika, turmeric and chili flakes. Stir and continue cooking for a minute until fragrant.
- Add all the sweet potatoes, canned tomatoes, sun-dried tomatoes, peanuts, and bone broth. Mix and bring to a boil, then lower to a simmer. Continue simmering for about 20 minutes or until the sweet potatoes are soft.
- Add the peanut butter and coconut cream. Stir and continue cooking for a minute or two.
- Turn off the heat, add the spinach and stir until wilted. Taste and adjust seasonings.
- Serve into soup bowls and top with more chopped peanuts and fresh cilantro. Enjoy!
Nutrient Information Per Serving:
Fat 32g Carbs 29g Fibre 6g Sugar 12g Protein 13g
Culinary Tips:
- If you have a peanut allergy, then feel free to substitute with almonds and almond butter, or with sunflowers and sunbutter.
- You can use coconut milk if you cannot find coconut cream.
- Refrigerate or freeze any leftovers.
