- Olive oil
- Red-skinned potatoes
- No salt added diced tomatoes
- Fat-free, reduced-sodium beef broth
- Cayenne pepper
- Smooth peanut butter
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If you prefer to use fresh peanuts, you can boil, shell and purée them in place of store-bought peanut butter.
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November 17, 2015 | Issue #583
South American Peanut Soup
Peanut soup makes a flavorful starter to any meal. This recipe is a take on South American sopa de mani – a creamy concoction of peanuts, potatoes, tomatoes and spices. Peanuts contain vitamin E, dietary fiber and healthy unsaturated fat. Nuts of all kinds are part of dietary patterns shown to lower cancer risk. For a complete meal, use this as a simmering sauce and toss in a little chicken breast or firm tofu.
Makes 4 Servings.
Per serving: 203 calories, 12 g total fat (2 g saturated fat),
19 g carbohydrate, 8 g protein, 3 g dietary fiber, 191 mg sodium.
- 1 Tbsp. olive oil
- 1 cup chopped onion
- 1 Tbsp. finely chopped garlic
- 2 tsp. ground cumin
- 2 tsp. dried oregano
- 1/2 lb. red-skinned potatoes, peeled and diced
- 1 can (14 oz.) no salt added diced tomatoes
- 3 cups fat-free, reduced-sodium beef broth
- 1/8 tsp. ground cayenne pepper or to taste
- 1/4 cup smooth peanut butter
- 1/4 cup lightly packed cilantro, chopped, for garnish
In large saucepan, heat oil over medium-high heat. Add onion and cook until translucent, 4 minutes, stirring often. Add garlic and cook, stirring, until onion is soft, 2 minutes. Mix in cumin and oregano.
Add potatoes, tomatoes, broth and cayenne. Bring to a boil, cover and simmer soup until potatoes are soft, about 20-30 minutes. Uncover and cool soup in pot for 10 minutes.
Add peanut butter. Using immersion blender, whirl soup, leaving it with some texture. Or transfer soup to blender and whirl until almost smooth.
Divide soup among 4 wide, shallow bowls, garnish with cilantro and serve.