Low Sodium Creamy Peanut Soup

Dive into a bowl of rich, velvety flavor with this Low Sodium Creamy Peanut Soup—a wholesome twist on a beloved classic! Crafted with roasted unsalted peanuts, creamy coconut milk, and aromatic spices like cumin, coriander, and fresh ginger, this soup is perfect for those looking to enjoy robust flavor while keeping sodium levels in check. The use of low sodium vegetable broth and soy sauce ensures the dish is heart-friendly without sacrificing taste, while a splash of lime juice adds a zesty pop. Ready in just 45 minutes, this comforting soup makes a satisfying starter or a cozy meal when paired with crusty bread. Garnished with fresh cilantro, it’s a vibrant and nourishing bowl that’s sure to impress!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup unsalted peanuts
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups low sodium vegetable broth
• 1 cup coconut milk
• 2 tablespoons tomato paste
• 1 tablespoon fresh ginger, grated
• 1 tablespoon low sodium soy sauce
• 2 tablespoons lime juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground black pepper
• 2 tablespoons chopped fresh cilantro (for garnish)
• 0.25 teaspoon ground cayenne pepper (optional, for heat)

Directions

Step 1

Start by roasting the peanuts. Preheat your oven to 350°F (175°C). Spread the peanuts on a baking sheet and roast for about 10 minutes, stirring halfway through until golden and fragrant. Allow to cool slightly.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Add the minced garlic and grated ginger to the pot and cook for another minute until fragrant.

Step 4

Pour in the low sodium vegetable broth and bring to a simmer.

Step 5

Transfer the roasted peanuts to a food processor or blender. Add the coconut milk and blend until you achieve a smooth paste.

Step 6

Add the peanut paste, tomato paste, ground cumin, and ground coriander to the pot. Stir well to combine, ensuring there are no lumps.

Step 7

Let the soup simmer on low heat for about 15 minutes, stirring occasionally to prevent sticking.

Step 8

Stir in the lime juice, low sodium soy sauce, and ground black pepper. Taste and adjust the seasoning as necessary. For added heat, you may add ground cayenne pepper at this stage.

Step 9

Once the soup is done, carefully blend it with an immersion blender for a smoother texture (optional).

Step 10

Serve hot, garnished with fresh cilantro. Pair it with crusty bread or your favorite crackers.

Nutrition Facts

Serving size	(1615.3g)

Amount per serving	% Daily Value*
Calories	1420.7

Total Fat 107.9g	0%
Saturated Fat 15.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1235.7mg	0%
Total Carbohydrate 87.2g	0%
Dietary Fiber 19.1g	0%
Total Sugars 37.7g
Protein 50.2g	0%

Vitamin D 0IU	0%
Calcium 251.0mg	0%
Iron 8.9mg	0%
Potassium 2870.7mg	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: 63.9%

Protein: 13.2%

Carbs: 22.9%