Soy-Free Groundnut Soup
Dive into the rich and nourishing flavors of Soy-Free Groundnut Soup, a hearty and wholesome dish inspired by the vibrant culinary traditions of West Africa. This protein-packed recipe showcases the creamy richness of ground peanuts blended with fresh vegetables like tomatoes, carrots, and spinach, all simmered in a flavorful medley of garlic, ginger, thyme, and bay leaf. Perfect for those avoiding soy-based ingredients, this comforting soup is a delightful balance of nutty, savory, and subtly sweet notes. Ready in just over an hour, this one-pot wonder is ideal for busy weeknight dinners or cozy gatherings, serving up to six. Garnish with fresh herbs or roasted peanuts for an extra layer of texture and presentation. A gluten-free, dairy-free treasure that’s destined to become a household favorite!
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Recipe Information
Ingredients
- 2 cups Raw peanuts
- 6 cups Water
- 4 cups Vegetable or chicken stock
- 2 tablespoons Cooking oil (such as sunflower or canola)
- 1 large, diced Onion
- 3 minced Garlic cloves
- 1 tablespoon, grated Ginger
- 2 tablespoons Tomato paste
- 3 large, chopped Tomatoes
- 1 large, diced Carrot
- 1 Bay leaf
- 1 teaspoon, dried Thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups, roughly chopped Spinach
Instructions
Start by preparing the peanuts. Place the raw peanuts in a blender or food processor and blend until smooth, adding 2 cups of water gradually to assist blending. Set aside.
In a large pot, heat the cooking oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the garlic and ginger, cooking for another minute until fragrant.
Add the tomato paste and chopped tomatoes to the pot. Cook for about 5-8 minutes, until the tomatoes break down and become saucy.
Pour in the remaining 4 cups of water, vegetable or chicken stock, and the blended peanut mixture. Stir well to combine.
Add the diced carrot, bay leaf, thyme, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 40 minutes, stirring occasionally.
Remove the bay leaf from the soup, and check for seasoning. Adjust salt and pepper to taste.
Finally, stir in the chopped spinach and let the soup simmer for another 5 minutes until the spinach is wilted and bright green.
Serve the soup hot, garnished with additional peanuts or herbs if desired.
Nutrition Facts
Calories |
2338 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 186.3 g | 239% | |
| Saturated Fat | 22.3 g | 112% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6044 mg | 263% | |
| Total Carbohydrate | 112.2 g | 41% | |
| Dietary Fiber | 41.0 g | 146% | |
| Total Sugars | 44.8 g | ||
| Protein | 97.0 g | 194% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 622 mg | 48% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 4625 mg | 98% | |
*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.
