If I had to describe this dish with one word, it would be “filling”. The healthy fat from peanuts, combined with fiber-rich legumes, will keep you from getting “hangry” before your next meal. This soup also boasts numerous foods that help fight inflammation, such as garlic, ginger, and turmeric. It doesn’t skimp on the carotenoids either. Beta carotene from the orange squash and carrots, lycopene from the red tomato paste, and lutein and zeaxanthin from the collard greens, all work to fight disease and promote health. Plus, it tastes great! It’s the perfect meal to lively up a cold winter night, or refuel after a day of outdoor activities. Enjoy!
African Peanut Soup
Serves: 4-5
Ingredients
- 1 medium red onion, chopped
- 4 garlic cloves, minced
- 2 tbsp fresh ginger, minced or grated
- 1 tbsp coconut oil
- 7 cups low-sodium vegetable broth
- 2 medium carrots, quartered lengthwise then cut into ½ inch chunks
- 2 cups butternut squash (about one small squash), peeled, seeds removed, cut into ½ inch cubes
- 1 cup dried red lentils, rinsed and drained
- 1 bunch collard greens, washed, de-stemmed, finely chopped
- ¾ cup "no added salt" tomato paste
- ½ cup natural peanut butter (smooth or chunky)
- 2 tbsp Sriracha or other hot chili sauce
- 1 tsp ground turmeric
- 1 - 15oz can "no added salt" chickpeas (garbanzo beans), rinsed and drained
- ½ tsp black pepper, or more to taste
- Optional Garnishes:
- Cilantro
- Peanuts
- Extra hot sauce or Sriracha
Instructions
- In a large pot, over medium-low heat, add the coconut oil, garlic, ginger, onion, and ½ cup of broth. Cook for 3-4 minutes, stirring frequently.
- Add the carrots, squash, and collard greens. Cook for 5 minutes, stirring frequently.
- Add the tomato paste, peanut butter, remaining broth, lentils, chickpeas, Sriracha, turmeric, and black pepper. Increase heat to medium-high and cover, but continue to stir frequently.
- Once the soup is brought to a boil, reduce heat and allow to simmer for 20 minutes, or until the lentils, carrots, and squash are tender.
- Stir in more broth or water if you prefer a thinner soup.
- Serve with the optional garnishes and enjoy!
Notes
Best consumed after an African wildlife safari while listening to Peter Tosh's "Mama Africa".
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