Warm up during cold months with West African peanut soup, a comforting and flavorful dish that comes together quickly on cold winter days. Creamy peanut butter adds heart-healthy fats, fiber and protein, while kale contributes vitamins A, C and K. Ginger and garlic bring warmth and depth of flavor, and a touch of spice and tomato paste round out this nourishing soup that is as satisfying as it is wholesome.
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Ingredients
6 cups low sodium vegetable broth
1 medium red onion, chopped
2 Tbsp. fresh ginger, peeled and minced
4 cloves garlic, minced
1 bunch kale, ribs removed and leaves chopped into 1-inch strips
¾ cup natural peanut butter
½ cup tomato paste
Hot sauce, like sriracha, to taste
¼ cup roughly chopped peanuts, for garnish, optional
Optional - cooked brown rice, for serving
Directions
1. In a medium Dutch oven or stock pot, bring the broth to a boil. Add the onion, ginger, garlic and salt. Cook on medium-low heat for 20 minutes.
2. In a medium-sized, heat-safe mixing bowl, combine the peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl.
3. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well.
4. Stir in the collard greens or kale and season the soup with hot sauce to taste.
5. Simmer for about 15 more minutes on medium-low heat, stirring often.
6. Serve over cooked brown rice if you’d like, and top with a sprinkle of chopped peanuts.
Nutrition Facts
Serving size: 1/4 recipe
Calories: 380
| Total Fat | 25g | 32% |
| Saturated Fat | 4g | 20% |
| Trans Fat | .00g | |
| Cholesterol | 0mg | 0% |
| Sodium | 390g | 17% |
| Total Carbohydrate | 29g | 11% |
Dietary Fiber | 9g | 32% |
| Total Sugars | 10g | |
| Includes 2g Added Sugars | 4% | |
| Protein | 17g | 34% |
This recipe was created in partnership with CU Anschutz Health and Wellness Center and adapted from www.cookieandkate.com.
Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.
Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management clinic.
- Weight Loss 4 Life – Workshops and Group Support
- My New Weigh – 20 week program utilizing meal replacements
