Low Fat Creamy Peanut Soup
Indulge in the rich and satisfying flavors of Low Fat Creamy Peanut Soup—proof that comfort food can be wholesome and nutritious. This delightful recipe combines the natural sweetness of tender sweet potatoes with the bold creaminess of low-fat peanut butter and light coconut milk, creating a perfectly balanced bowl of goodness. Aromatic additions like garlic, ginger, and a hint of cayenne pepper give this dish a gentle kick, while fresh lime juice brightens the flavor for a zesty finish. Pureed to silky perfection, this soup is a healthier take on the classic creamy peanut soup, and it’s ready in under an hour. Serve hot, topped with fresh cilantro, for a vibrant and guilt-free meal the whole family will love. Perfect for those seeking low-fat recipes, comfort food lovers, or anyone craving an easy, heartwarming dinner.
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Recipe Information
Ingredients
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 1 tablespoon ginger, grated
- 4 cups vegetable broth
- 2 large sweet potatoes, peeled and diced
- 0.5 cup low-fat peanut butter
- 3 tablespoons tomato paste
- 1 cup light coconut milk
- 0.5 teaspoon cayenne pepper
- 2 tablespoons fresh lime juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup cilantro, chopped
- cooking spray
Instructions
Spray a large pot with cooking spray and place it over medium heat.
Add the chopped onion and sauté for 5-7 minutes until the onion becomes translucent.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Pour in the vegetable broth and add the diced sweet potatoes. Bring the mixture to a boil.
Reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the sweet potatoes are tender.
In a small bowl, combine the low-fat peanut butter and tomato paste with a ladle of the hot broth to create a smooth mixture, then add it back into the pot.
Stir in the light coconut milk, cayenne pepper, lime juice, salt, and black pepper into the soup, mixing well.
Use an immersion blender to puree the soup until smooth and creamy. Alternatively, you can transfer the soup in batches to a regular blender, ensure to cover the lid with a towel to avoid hot splashes.
Return the pureed soup to the pot and heat for an additional 5 minutes on low heat.
Adjust the seasoning with more salt or lime juice if needed.
Serve the soup hot, garnished with chopped cilantro.
Nutrition Facts
Calories |
1601 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.2 g | 82% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 14.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5596 mg | 243% | |
| Total Carbohydrate | 217.7 g | 79% | |
| Dietary Fiber | 36.6 g | 131% | |
| Total Sugars | 56.6 g | ||
| Protein | 62.8 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 415 mg | 32% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 4894 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
