This West African Peanut Soup is the ultimate bowl of comfort. It’s warm, satisfying and delicious.
We’ve made this soup countless times over the years, and finally settled on this version which came to be our favourite.
This soup is very friendly to substitutions: Add chicken or tempeh as well as (or instead of) chickpeas, take your pick of veggies to add, replace, or substitute, throw in some brown rice or quinoa for a whole grain boost. No matter what, the peanut-tomato base provides a fantastic backdrop for any veggies or protein you’re hoping to add!
While a tomato-peanut base may sound unfamiliar, these flavours blend surprisingly well for a savoury, rich and comforting soup! This dish also freezes great and would work perfectly as a weekend meal-prep recipe.
128 oz canFire-roasted, diced tomatoeslow sodium if possible
24-oz canstomato pastelow sodium
3/4cuppeanut butter, natural
4 cupsbaby kale
119-oz canchickpeasdrained and rinsed
To a large soup pot, add olive oil and onion, cook on medium-high heat until onions begin to soften. Add minced garlic, stir to combine and cook another 1-2 minutes.
Add ground ginger, celery and cauliflower to the pot. Stir to combine all ingredients and let sit with the lid on. Cook about 3 minutes, until the celery begins to soften.
Add vegetable broth and diced tomatoes. Raise heat to high and bring to a boil, then reduce and simmer over low-medium heat.
While soup is beginning to boil, combine peanut butter and tomato paste. In a medium sized bowl, mix together peanut butter, tomato paste, and 1-2 cups of broth until fully combined. Once soup is simmering, add tomato-peanut mixture back to the soup pot and stir in to combine.
Add cinnamon, baby kale and chickpeas. Let simmer another 10-15 minutes, ensuring kale wilts down and mixes well.
Serve immediately or freeze in individual containers for up to 3 months.
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Weekly #MealPrep Roundup: Jan 21, 2017
Lauren Knipping, MSc RD
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