Low Fat Creamy Peanut Soup

Warm, comforting, and surprisingly light, this Low Fat Creamy Peanut Soup delivers big flavor without guilt. Packed with nutrient-rich sweet potatoes, velvety low-fat peanut butter, and a hint of spice from cayenne pepper, this dish strikes the perfect balance between indulgence and health-conscious eating. Infused with aromatic ginger, garlic, and a touch of light coconut milk, this creamy soup is pureed to silky perfection for a satisfying texture. Finished with a splash of fresh lime juice and a sprinkle of cilantro, it’s a vibrant, protein-packed option that’s perfect as a hearty appetizer or a standalone meal. Ready in just 50 minutes, this easy-to-make soup is both wholesome and irresistible—ideal for weeknight dinners or meal prep.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 1 tablespoon ginger, grated
• 4 cups vegetable broth
• 2 large sweet potatoes, peeled and diced
• 0.5 cup low-fat peanut butter
• 3 tablespoons tomato paste
• 1 cup light coconut milk
• 0.5 teaspoon cayenne pepper
• 2 tablespoons fresh lime juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup cilantro, chopped
• 0 cooking spray

Directions

Step 1

Spray a large pot with cooking spray and place it over medium heat.

Step 2

Add the chopped onion and sauté for 5-7 minutes until the onion becomes translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.

Step 4

Pour in the vegetable broth and add the diced sweet potatoes. Bring the mixture to a boil.

Step 5

Reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the sweet potatoes are tender.

Step 6

In a small bowl, combine the low-fat peanut butter and tomato paste with a ladle of the hot broth to create a smooth mixture, then add it back into the pot.

Step 7

Stir in the light coconut milk, cayenne pepper, lime juice, salt, and black pepper into the soup, mixing well.

Step 8

Use an immersion blender to puree the soup until smooth and creamy. Alternatively, you can transfer the soup in batches to a regular blender, ensure to cover the lid with a towel to avoid hot splashes.

Step 9

Return the pureed soup to the pot and heat for an additional 5 minutes on low heat.

Step 10

Adjust the seasoning with more salt or lime juice if needed.

Step 11

Serve the soup hot, garnished with chopped cilantro.

Nutrition Facts

Serving size	(1969.8g)

Amount per serving	% Daily Value*
Calories	1601.2

Total Fat 64.2g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 14.6g
Cholesterol 0mg	0%
Sodium 5595.9mg	0%
Total Carbohydrate 217.7g	0%
Dietary Fiber 36.6g	0%
Total Sugars 56.6g
Protein 62.8g	0%

Vitamin D 0IU	0%
Calcium 415.1mg	0%
Iron 16.7mg	0%
Potassium 4894.0mg	0%

*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.

Source of Calories

Fat: 34.0%

Protein: 14.8%

Carbs: 51.2%