Chunky sweet potato and peanut soup

This hearty soup is loaded with flavour making it a great entrée on its own
Recipe and photo provided by Canola Eat Well
Chunky sweet potato and peanut soup in two white bowls with chopped peanuts on the side.
7 servings / 40 min

Prep 15 min / Cook 25 min

  • 2 tsp (10 mL) canola oil
  • 2 small sweet potatoes or 1 large (about 1 lb/454 g), peeled and chopped
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1/3 cup (75 mL) chopped, roasted, unsalted peanuts
  • 3 tbsp (45 mL) tomato paste
  • 2 tbsp (25 mL) chickpea hummus
  • 2 tsp (10 mL) minced fresh ginger
  • 3 cups (750 mL) no salt added, vegetable or chicken broth

Cilantro yogurt:

  • 1/2 cup (125 mL) 0% plain Greek yogurt
  • 2 tbsp (25 mL) chopped fresh cilantro, mint, basil, dill, or parsley
  • 1/2 tsp (2 mL) lime zest
  1. In a bowl, whisk together yogurt, cilantro, and lime zest. Cover and refrigerate until ready to use.
  2. In a soup pot, heat oil over medium-low heat. Add sweet potatoes, onion, and garlic, stirring for about 5 minutes or until onion starts to soften. Stir in peanuts, tomato paste, hummus, and ginger.  Pour in broth and bring to a boil. Reduce heat, cover, and simmer gently for about 20 minutes or until sweet potato is tender.
  3. Ladle soup into bowls and dollop with cilantro yogurt. 

Tip: You can use butternut squash instead of sweet potato. 

Nutritional info per serving (1 of 7)
  • Calories 160
  • Protein 6 g
  • Total fat 6 g
    • Saturated fat 1 g 
    • Trans fat 0 g
    • Cholesterol 0 mg
  • Carbohydrates 21 g
    • Fibre 3 g
    • Sugars 7 g
    • Added sugars 0 g 
  • Sodium 80 mg

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