Ingredients
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2 medium yellow onions, diced
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3 cloves garlic , minced
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2 inches fresh ginger root, peeled and minced
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1 can full -fat coconut milk
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2 cans low -sodium vegetable broth
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1 cup unsweetened almond milk
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1 cup raw cashews, soaked overnight and drained
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1/2 cup African groundnut paste or peanut butter (no salt added)
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1 tablespoon tomato paste
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1 teaspoon smoked paprika
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1/2 teaspoon cayenne pepper (optional)
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1/2 teaspoon sea salt
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1 pound frozen corn kernels
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1 cup cooked brown rice or quinoa
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1 cup frozen edamame, thawed and drained
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1 cup sliced green cabbage (about 1/2 head)
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1 bunch scallions , thinly sliced
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1 handful fresh cilantro leaves, chopped
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1/2 cup chia seeds
Directions
Subtitle: A Deliciously Satisfying and Heartwarming Bowl of Goodness!
Description: This vegan African peanut soup is not only packed full of protein but also bursting with bold West African flavors. It’s creamy, satisfying, and perfect for chilly evenings.
Ingredients:
* 2 medium yellow onions, diced
* 3 cloves garlic, minced
* 2 inches fresh ginger root, peeled and minced
* 1 can full-fat coconut milk
* 2 cans low-sodium vegetable broth
* 1 cup unsweetened almond milk
* 1 cup raw cashews, soaked overnight and drained
* 1/2 cup African groundnut paste or peanut butter (no salt added)
* 1 tablespoon tomato paste
* 1 teaspoon smoked paprika
* 1/2 teaspoon cayenne pepper (optional)
* 1/2 teaspoon sea salt
* 1 pound frozen corn kernels
* 1 cup cooked brown rice or quinoa
* 1 cup frozen edamame, thawed and drained
* 1 cup sliced green cabbage (about 1/2 head)
* 1 bunch scallions, thinly sliced
* 1 handful fresh cilantro leaves, chopped
* 1/2 cup chia seeds
Instructions:
1. In a large stockpot or Dutch oven, heat oil over medium-high heat. Add onion and sauté until softened, about 5 minutes.
2. Stir in garlic, ginger, and next 5 ingredients (through cayenne pepper). Cook for another minute, stirring constantly to prevent burning.
3. Reduce heat to medium and simmer, uncovered, for 10 minutes.
4. Add vegetable broth, coconut milk, almond milk, and next 6 ingredients (cashews through cayenne pepper). Increase heat to high and bring to a boil.
5. Cover and reduce heat to low. Simmer for 10 minutes or until thickened.
6. Add frozen corn and cook for 3 more minutes.
7. Remove from heat and let cool slightly.
8. Puree soup using an immersion blender until smooth. Alternatively, transfer half of the soup to a regular blender and puree until smooth; return to pot.
9. Ladle into bowls and top with desired garnishments. Serve hot.
Serving Size:
This recipe serves 6-8 people as a main course.
Difficulty Level: Easy
Nutrition Facts Per Serving (without garnish):
Calories: 274kcal | Carbohydrates: 32g | Protein: 10g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 0mg | Sodium: 1mg | Potassium: 536mg | Fiber: 9g | Sugar: 6g | Vitamin A: 21% | Vitamin C: 12% | Calcium: 15% | Iron: 8%
Steps
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1
Done
|
In a large stockpot or Dutch oven, heat oil over medium-high heat. Add onion and sauté until softened, about 5 minutes. |
|
2
Done
|
Stir in garlic, ginger, and next 5 ingredients (through cayenne pepper). Cook for another minute, stirring constantly to prevent burning. |
|
3
Done
|
Reduce heat to medium and simmer, uncovered, for 10 minutes. |
|
4
Done
|
Add vegetable broth, coconut milk, almond milk, and next 6 ingredients (cashews through cayenne pepper). Increase heat to high and bring to a boil. |
|
5
Done
|
Cover and reduce heat to low. Simmer for 10 minutes or until thickened. |
|
6
Done
|
Add frozen corn and cook for 3 more minutes. |
|
7
Done
|
Remove from heat and let cool slightly. |
|
8
Done
|
Puree soup using an immersion blender until smooth. Alternatively, transfer half of the soup to a regular blender and puree until smooth; return to pot. |
|
9
Done
|
Ladle into bowls and top with desired garnishments. Serve hot. Serving Size: Difficulty Level: Easy Nutrition Facts Per Serving (without garnish): |
