Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

African Peanut Soup Recipe

Looking for an easy African Peanut Soup recipe? Learn how to make African Peanut Soup using healthy ingredients.


Submitted by kcarleton

Makes 6 servings



Rich and filling main course soup - but watch the fat...

Recipe Ingredients for African Peanut Soup

2 tbsp olive oil
6 garlic cloves, chopped
3 onions, chopped
2 stalks celery, chopped
3 carrots, diced
1 red pepper, diced
28 oz can tomatoes
1 dash cayenne
6 cups water
1 salt
1 pepper
1 cup peanut butter
3 tbsp lemon juice
1 1/2 tsp soy sauce
1/2 cup parsley, chopped

Recipe Directions for African Peanut Soup

  1. Heat the oil in a large stockpot.

  2. Add garlic and onions and saute until the onions start to soften.

  3. Add the celery, carrots and red pepper and saute until the vegetables start to brown, about 10 minutes.

  4. Stir in the cayenne, stock/water, canned tomatoes, and salt and pepper to taste. Bring to a boil, and then lower the heat and simmer 10 minutes. Whisk in the peanut butter and then remove from the heat.

  5. Use an immersion blender to puree the soup until it has the desired texture.

  6. Stir in soy sauce and lemon juice.

  7. Serve in bowls with a parsley (or cilantro) garnish.

Categories

Nuts, Soup

Nutrition Facts
Serving Size 544.9g
Amount Per Serving
Calories
370
Calories from Fat
238
% Daily Value*
Total Fat
26.4g
41%
Saturated Fat
5.2g
26%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
600mg
25%
Potassium
569mg
16%
Total Carbohydrates
26.2g
9%
Dietary Fiber
7.3g
29%
Sugars
13.2g
Protein
13.4g
Vitamin A 134% Vitamin C 86%
Calcium 9% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • No cholesterol
  • Very high in vitamin A
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement