African Sweet Potato Peanut Butter Curry Soup

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African Curry Sweet Potato Peanut Butter Soup – Healthy, Plant-Based, Gluten-Free, Oil-Free, Spicy, Ghanaian, Vegan Recipe

Easy |  Servings: 5  |  Ready In: 30 minutes |  Yield: 10 cups

Spicy curry, creamy sweet potatoes, and rich peanut butter: this vegan, oil-free soup satisfies with rich flavor.  Inspired by the “groundnut” soups of Ghana in West Africa, you’ll soon make this gluten-free global dish part of your healthy repertoire.

Ingredients

  • 1 medium onion, cut into chunks
  • 2 scallions, greens separated from whites, sliced
  • 1 orange bell pepper, cut into chunks
  • 2 tablespoons Curry Powder
  • 2 inches fresh ginger, chopped
  • 2 medium sweet potatoes, peeled and diced
  • 6 cups water
  • 1/4 cup roasted natural roasted peanut butter (no added oils or sweeteners)
  • Chopped peanuts, optional garnish

How it’s Done:

To make the African Sweet Potato Peanut Butter Curry Soup: Place the onion, white parts of the scallions, bell pepper, curry powder, and ginger in a large soup pot over medium heat. Cover and sweat until the onions soften and the curry powder is aromatic, about 7-8 minutes.

Add the sweet potatoes and water. You need enough water to cover the vegetables so add more, if needed.

Cover, bring to a boil, then reduce to a simmer.  Simmer until sweet potatoes are completely soft, about 20 minutes
Stir in the peanut butter. Remove from heat and let cool slightly.
Purée soup in a high speed blender or with an immersion blender.  Taste to adjust seasoning.
Garnish with the greens of the scallions and chopped peanuts. Enjoy!

Yield: 10 cups

Chef Katie’s Tips:

Curry Spice Tip:  I opt for a trusted spice brand, like Frontier Co-op, which uses minimal added salt and no weird preservatives or fake colors.

Oil-Free Peanut Butter:  To ensure a 100% oil-free recipe, be sure to use peanut butter that doesn’t have added oils.  Double-check the ingredients list to make sure there’s no oil list.

Freezer-Friendly: This soup freezes great and stretches easily.  Make extras to freeze for future meals.

Make it a Stew: For a stew version, dice all of the vegetables and skip the puree step. You can also add frozen vegetables to the finished version.  Cauliflower florets, leaf spinach, and green peas are my favorites.

Use as a Sauce: Use this soup as a sauce to pour over cooked brown basmati rice, roasted potatoes, or steamed vegetables.  I even like to use it as a salad dressing.


Nutrition Fact

Serving size: 1/5 of a recipe (about 2 cups)

Amount Per Serving
Calories 147.5
Calories From Fat (40%) 58.48
% Daily Value

  • Total Fat 6.99g 11%
  • Saturated Fat 1.41g 7%
  • Cholesterol 0mg 0%
  • Sodium 43.53mg 2%
  • Potassium 402.91mg 12%
  • Total Carbohydrates 18.52g 6%
  • Fiber 4.22g 17%
  • Sugar 5.52g
  • Protein 4.97g 10%
  • Calcium 34.72mg 3%
  • Iron 52.9mg 294%
  • Vitamin A 8207.53IU 164%
  • Vitamin C 0mg 0%

Shopping and Gear List

  • Frontier Organic Seasoning, Vindaloo, 1.9 Ounce
  • Spread The Love NAKED CRUNCH Organic Peanut Butter, 16 Ounce All Natural

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