Low Sodium Groundnut Soup
Elevate your dinner table with this heartwarming Low Sodium Groundnut Soup, a healthier twist on a West African classic! Packed with protein from tender shredded chicken and creamy homemade peanut paste, this soup offers a rich, nutty flavor without the excess salt. Brightened with fresh vegetables like zucchini, spinach, and red bell pepper, and infused with bold notes of garlic, ginger, and cayenne pepper, every spoonful is a delicious balance of wholesome and spicy. The addition of lime juice brings a refreshing zing, rounding out the comforting warmth of this nutrient-dense dish. Perfect for those seeking a low-sodium yet flavor-packed meal, this vibrant soup is sure to impress with minimal prep time and hearty results. Serve it hot for a satisfying, guilt-free dining experience!
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Recipe Information
Ingredients
- 200 grams Raw peanuts
- 500 grams Chicken breast
- 1200 milliliters Water
- 1 medium, chopped Onion
- 2 tablespoons Tomato paste
- 3 cloves, minced Garlic
- 1 tablespoon, grated Ginger
- 1 large, chopped Red bell pepper
- 1 medium, sliced Zucchini
- 1 cup Salt-free vegetable broth
- 0.5 teaspoon Cayenne pepper
- 0.25 teaspoon Black pepper
- 2 cups Fresh spinach
- 2 tablespoons Lime juice
Instructions
Start by making the peanut paste. Roast the raw peanuts in a skillet over medium heat until golden brown. Once cooled, grind them in a food processor until smooth and set aside.
In a large pot, add the chicken breast and cover with 1200 milliliters of water. Bring to a boil, then reduce heat to simmer for about 15-20 minutes or until the chicken is cooked through.
Remove the chicken from the pot and shred it using two forks. Reserve the cooking liquid as a base for the soup.
In a separate large pan, heat a little water or oil substitute over medium heat. Add the chopped onion, garlic, and ginger, cooking until the onion is soft and translucent.
Stir in the chopped red bell pepper and zucchini, cooking for another 5 minutes until slightly tender.
Add the tomato paste, cayenne pepper, and black pepper to the pan and stir well to combine.
Pour in the reserved chicken cooking liquid and the salt-free vegetable broth. Bring to a gentle simmer.
Stir in the peanut paste until fully incorporated and the soup becomes creamy.
Add the shredded chicken back into the pot. Cook the mixture for about 10 minutes, stirring occasionally.
Add in the fresh spinach and cook until just wilted, about 2 minutes.
Finally, stir in the lime juice, adjusting seasoning as needed to suit your taste.
Serve hot, enjoying the rich flavors of this hearty, low sodium groundnut soup.
Nutrition Facts
Calories |
2125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.2 g | 152% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 3666 mg | 159% | |
| Total Carbohydrate | 91.1 g | 33% | |
| Dietary Fiber | 27.7 g | 99% | |
| Total Sugars | 41.8 g | ||
| Protein | 201.1 g | 402% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 502 mg | 39% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 4368 mg | 93% | |
*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.
