Name: Chunky Sweet Potato and Peanut Soup
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 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; 1/2 cup 0% plain Greek yogurt; 2 Tbsp chopped fresh cilantro, mint, basil, dill, or parsley; 1/2 tsp lime zest

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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

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

Cook Time: 20

Total Time: 35

Servings:

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

Saturated Fat

Cholesterol

Sodium

Carbohydrates

Fiber

Sugar

Protein

* Percent Daily Values are based on a 2000 calorie diet.