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chunky-sweet-potato-and-peanut-soup

Chunky Sweet Potato and Peanut Soup

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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

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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Course: Main Course
Preparation: Quick & Easy, Stewing
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Servings: 7
Author: Emily Richards

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
Imperial – Metric

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.

Emily Richards

Emily Richards

Emily Richards is a professional home economist, chef and mom who has a passion for teaching people to cook and have fun in the kitchen. She is a cookbook author with 6 books to her credit including topics from Italian cuisine to glycemic index diets.

Contributor PostsEmily Richards

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