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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
- 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.
Ingredients:
- 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)
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
820 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.
