Low Fat Groundnut Soup
Savor the rich and comforting flavors of this Low Fat Groundnut Soup, a lighter twist on the classic African peanut stew. Packed with roasted ground peanuts, tender shredded chicken breast, and nutrient-rich spinach, this hearty soup is a nourishing blend of creamy, savory, and slightly spicy flavors. Enhanced with the aromatic duo of garlic and ginger, and brightened with a splash of fresh lemon juice, this dish is as flavorful as it is wholesome. Perfect for a weeknight meal, it’s low in fat thanks to a carefully curated ingredient list, including low-sodium chicken broth and minimal oil. Ready in under an hour, this satisfying soup is perfect for a cozy dinner or healthy meal prep option. Serve it steaming hot, and pair it with crusty whole-grain bread for the ultimate bowl of comfort! Keywords: low-fat peanut soup recipe, groundnut soup, healthy African recipes, chicken peanut stew.
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Recipe Information
Ingredients
- 150 grams Ground peanuts
- 300 grams Skinless chicken breast
- 1000 milliliters Low sodium chicken broth
- 70 grams Tomato paste
- 1 medium Onion, chopped
- 2 cloves Garlic cloves, minced
- 1 tablespoon Fresh ginger, grated
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Vegetable oil
- 120 grams Spinach, chopped
- 1 tablespoon Lemon juice
Instructions
Begin by roasting the ground peanuts in a dry skillet over medium heat until they are slightly browned and fragrant. Stir frequently to avoid burning, then set aside to cool.
In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.
Stir in the minced garlic and grated ginger, and cook for an additional minute until aromatic.
Add the tomato paste, mixing well with the onions, garlic, and ginger. Cook for 2-3 minutes to allow the tomato paste to deepen in flavor.
Slowly pour in the chicken broth, stirring constantly to blend the tomato paste and broth together.
Add the roasted peanuts to the pot, using a hand blender to puree the mixture until smooth and creamy. An alternative is to use a countertop blender for this step, returning the soup back to the pot afterward.
Add the skinless chicken breast, cayenne pepper, salt, and black pepper. Bring the mixture to a gentle simmer over medium-low heat, and cook for 25 minutes until the chicken is cooked through.
Remove the chicken breast, shred it with two forks, and return the shredded chicken back to the pot.
Add the chopped spinach and continue to simmer for another 5-7 minutes or until the spinach is wilted.
Finish the soup by stirring in the lemon juice to brighten the flavors.
Serve hot, and enjoy your low-fat groundnut soup with a side of warm whole-grain bread, if desired.
Nutrition Facts
Calories |
1673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.5 g | 126% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 247 mg | 82% | |
| Sodium | 5094 mg | 221% | |
| Total Carbohydrate | 60.6 g | 22% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 23.1 g | ||
| Protein | 152.4 g | 305% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 434 mg | 33% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3531 mg | 75% | |
*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.
