Low Fat Groundnut Soup

Indulge in the rich, nutty flavors of this **Low Fat Groundnut Soup**, a lighter take on a beloved classic that doesn’t compromise on taste! This hearty, protein-packed soup combines roasted peanuts, tender shredded chicken, and vibrant spinach, all simmered in a wholesome base of low-sodium chicken broth and aromatic spices like ginger and cayenne. The use of tomato paste adds depth and brightness, while a splash of lemon juice ties the flavors together beautifully. Perfect for a nutritious lunch or dinner, this comforting yet healthy recipe is easy to make, with just 15 minutes of prep and 45 minutes of cooking time. Serve it warm with whole-grain bread for a satisfying, guilt-free meal that’s loaded with flavor and nutrients. Great for those seeking a low-fat, high-protein soup that satisfies!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 150 grams Ground peanuts
• 300 grams Skinless chicken breast
• 1000 milliliters Low sodium chicken broth
• 70 grams Tomato paste
• 1 medium Onion, chopped
• 2 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Vegetable oil
• 120 grams Spinach, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Begin by roasting the ground peanuts in a dry skillet over medium heat until they are slightly browned and fragrant. Stir frequently to avoid burning, then set aside to cool.

Step 2

In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.

Step 3

Stir in the minced garlic and grated ginger, and cook for an additional minute until aromatic.

Step 4

Add the tomato paste, mixing well with the onions, garlic, and ginger. Cook for 2-3 minutes to allow the tomato paste to deepen in flavor.

Step 5

Slowly pour in the chicken broth, stirring constantly to blend the tomato paste and broth together.

Step 6

Add the roasted peanuts to the pot, using a hand blender to puree the mixture until smooth and creamy. An alternative is to use a countertop blender for this step, returning the soup back to the pot afterward.

Step 7

Add the skinless chicken breast, cayenne pepper, salt, and black pepper. Bring the mixture to a gentle simmer over medium-low heat, and cook for 25 minutes until the chicken is cooked through.

Step 8

Remove the chicken breast, shred it with two forks, and return the shredded chicken back to the pot.

Step 9

Add the chopped spinach and continue to simmer for another 5-7 minutes or until the spinach is wilted.

Step 10

Finish the soup by stirring in the lemon juice to brighten the flavors.

Step 11

Serve hot, and enjoy your low-fat groundnut soup with a side of warm whole-grain bread, if desired.

Nutrition Facts

Serving size	(1805.1g)

Amount per serving	% Daily Value*
Calories	1673.2

Total Fat 98.5g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 8.4g
Cholesterol 246.6mg	0%
Sodium 5094.3mg	0%
Total Carbohydrate 60.6g	0%
Dietary Fiber 21.3g	0%
Total Sugars 23.1g
Protein 152.4g	0%

Vitamin D 0IU	0%
Calcium 434.0mg	0%
Iron 17.4mg	0%
Potassium 3530.9mg	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: 51.0%

Protein: 35.1%

Carbs: 13.9%