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Senegalese Peanut Soup

Name: Senegalese Peanut Soup
Prep time: 30

(33 votes, average: 3.94 out of 5)

30 min prep

6 servings

Carrot Icon for Number of Ingredients Size

13 ingredients

Senegal is to West Africa what the state of Georgia is to the USA: peanuts! Here is this wonderful Senegalese Peanut Soup from this sub-Saharan country based on a version of a traditional recipe...

⅔ cup plus 1 tablespoon unsweetened, unflavored peanut butter
2 tablespoons coconut oil or grape seed oil
1 large onion, diced
2 cloves garlic, thinly sliced
½ cup chopped cilantro stems and roots (reserve the leaves for garnish)
Sea salt, to taste
¼ to ½ teaspoon cayenne
2 tablespoons mild curry powder
3 cups water
1 (28 ounce) can of chopped tomatoes
1 cup coconut milk, or to taste (see Ann’s Tip)
Yogurt for garnish (optional)
Lime wedges for garnish (optional)

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Nutrition Facts

Calories

341 cals

Fat

29 g

Saturated Fat

14 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

9 g

Carbohydrates

17 g

Sugar

8 g

Fiber

6 g

Protein

10 g

Sodium

820 mg

Directions

Whisk the peanut butter and ¼ to ½ cup of the water together until smooth. Set aside.
On medium high, heat the coconut oil in a large Dutch oven and sauté the onion, garlic, and cilantro stems with a generous pinch of salt until they have begun to soften. Stir in the cayenne and curry powder, mix well and cook 1 minute. Do not let them burn.
Add the tomatoes. Bring to a slow boil and cook until they start to turn an orangey red. Add the water and the blended peanut butter mixture. Bring to a boil again, turn the heat down to low and simmer covered until thickened about 20 minutes.
Stir in the coconut milk, taste for salt and heat through, uncovered. Serve sprinkled with chopped cilantro, a dollop of yogurt, and a squeeze of lime.

Chef Tips

This soup is thick: add more coconut milk at step 4 to thin it if you prefer a lighter consistency.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.

One comment

Lyn says:

March 11, 2020 at 6:21 am

I tried this soup with chicken. After scouring the web, I found this recipe. I love this version of the recipe as well. It's easy to fix, hearty and scrumptious. Step 2 can make a regular Dutch oven difficult to clean even after trying to deglaze the pot in Step 3. I use a Le Creuset pot for this now.

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