Low Sodium Creamy Peanut Soup
Indulge in the velvety richness of this Low Sodium Creamy Peanut Soup, a lighter twist on a comfort food classic that’s big on flavor while being mindful of your health. This nutritious recipe combines the nutty essence of roasted unsalted peanuts with a medley of bold flavors like fresh ginger, coconut milk, and bright lime juice, all simmered in a low sodium vegetable broth. Spiced with cumin, coriander, and optional cayenne for a subtle kick, this soup is a perfect blend of savory warmth and creamy decadence. Finished with a garnish of fresh cilantro, it’s an ideal choice for anyone seeking a wholesome, heart-healthy meal. Pair it with crusty bread or crackers for a satisfying, low-sodium treat that will keep you coming back for more.
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Recipe Information
Ingredients
- 1 cup unsalted peanuts
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 4 cups low sodium vegetable broth
- 1 cup coconut milk
- 2 tablespoons tomato paste
- 1 tablespoon fresh ginger, grated
- 1 tablespoon low sodium soy sauce
- 2 tablespoons lime juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground black pepper
- 2 tablespoons chopped fresh cilantro (for garnish)
- 0.25 teaspoon ground cayenne pepper (optional, for heat)
Instructions
Start by roasting the peanuts. Preheat your oven to 350°F (175°C). Spread the peanuts on a baking sheet and roast for about 10 minutes, stirring halfway through until golden and fragrant. Allow to cool slightly.
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic and grated ginger to the pot and cook for another minute until fragrant.
Pour in the low sodium vegetable broth and bring to a simmer.
Transfer the roasted peanuts to a food processor or blender. Add the coconut milk and blend until you achieve a smooth paste.
Add the peanut paste, tomato paste, ground cumin, and ground coriander to the pot. Stir well to combine, ensuring there are no lumps.
Let the soup simmer on low heat for about 15 minutes, stirring occasionally to prevent sticking.
Stir in the lime juice, low sodium soy sauce, and ground black pepper. Taste and adjust the seasoning as necessary. For added heat, you may add ground cayenne pepper at this stage.
Once the soup is done, carefully blend it with an immersion blender for a smoother texture (optional).
Serve hot, garnished with fresh cilantro. Pair it with crusty bread or your favorite crackers.
Nutrition Facts
Calories |
1421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.9 g | 138% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1236 mg | 54% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 37.7 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2871 mg | 61% | |
*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.
