Recipe courtesy of Hello Canola
This hearty chunky sweet potato and peanut soup is loaded with flavour making it a great entrée on its own! The crunch from the peanut’s pair well with the creamy cilantro yogurt drizzle. This recipe meets the Canadian Heart and Stroke Foundation heart-healthy recipe guidelines.
Chunky Sweet Potato and Peanut Soup
This hearty soup is loaded with flavour making it a great entrée on its own!
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Servings: 7
Ingredients
Soup
- 2 tsp canola oil
- 2 small sweet potatoes or 1 large, peeled and chopped (about 1 lb/454g)
- 1 onion, minced
- 2 cloves garlic, minced
- 1/3 cup chopped, roasted, unsalted peanuts
- 3 Tbsp tomato paste
- 2 Tbsp chickpea hummus
- 2 tsp minced fresh ginger
- 3 cups no salt added, vegetable or chicken broth
Cilantro Yogurt
- 1/2 cup 0% plain Greek yogurt
- 2 Tbsp chopped fresh cilantro, mint, basil, dill, or parsley
- 1/2 tsp lime zest
Instructions
Cilantro Yogurt:
- In a bowl, whisk together yogurt, cilantro, and lime zest. Cover and refrigerate until ready to use.
Soup:
- In a soup pot, heat oil over medium-low heat. Add sweet potatoes, onion, and garlic, stirring for about 5 minutes or until onion starts to soften. Stir in peanuts, tomato paste, hummus, and ginger. Pour in broth and bring to a boil. Reduce heat, cover, and simmer gently for about 20 minutes or until sweet potato is tender.
- Ladle soup into bowls and dollop with Cilantro Yogurt.
Notes
Tip: Use butternut squash instead of sweet potato.
Nutrition Facts
Chunky Sweet Potato and Peanut Soup
Serving Size
175 mL
Amount per Serving
Calories
160
% Daily Value*
Fat
6
g
9
%
Saturated Fat
1
g
6
%
Cholesterol
0
mg
0
%
Sodium
80
mg
3
%
Carbohydrates
21
g
7
%
Fiber
3
g
13
%
Sugar
7
g
8
%
Protein
6
g
12
%
* Percent Daily Values are based on a 2000 calorie diet.
