Senegalese Peanut Soup - Cook For Your Life- anti-cancer recipes
Senegalese Peanut Soup
Servings: 6
Prep time: 30

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 from Deborah Madison’s ‘Vegetable Soups’ book. It is loaded with protein from the peanuts, lycopene from the tomatoes, and it couldn’t be simpler to make. It makes for a great dinner with a simple crunchy green salad. Cilantro stems and roots are often used for flavor in Hispanic and Afro-Caribbean cooking. Be sure to wash the cilantro well before you chop – cilantro stems and roots may be full of flavor but they are usually full of the soil they grew in too.

Preparation

1. Whisk the peanut butter and ¼ to ½ cup of the water together until smooth. Set aside.

2. 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.

3. 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.

4. 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.


Ingredients:

  • ⅔ cup plus 1 tablespoon organic 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)

Nutritional Information

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

170 mg

*per serving


Ann's Tips and Tricks

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

 


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