Low Sodium Groundnut Soup

Dive into the comforting and flavorful world of **Low Sodium Groundnut Soup**, a healthier twist on the beloved West African classic. This hearty soup combines the creamy richness of roasted peanut paste with tender shredded chicken, vibrant vegetables like zucchini and red bell pepper, and a kick of cayenne for subtle heat—all without the excess sodium. The use of salt-free vegetable broth and fresh spinach ensures a nutrient-packed, heart-friendly meal that's both satisfying and delicious. Perfect for meal prepping or cozy family dinners, this nutrient-dense recipe is ready in just under an hour and delivers bold, wholesome flavors with every spoonful. Garnished with a splash of lime juice, it strikes a perfect balance of creamy, savory, and tangy.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 200 grams Raw peanuts
• 500 grams Chicken breast
• 1200 milliliters Water
• 1 medium, chopped Onion
• 2 tablespoons Tomato paste
• 3 cloves, minced Garlic
• 1 tablespoon, grated Ginger
• 1 large, chopped Red bell pepper
• 1 medium, sliced Zucchini
• 1 cup Salt-free vegetable broth
• 0.5 teaspoon Cayenne pepper
• 0.25 teaspoon Black pepper
• 2 cups Fresh spinach
• 2 tablespoons Lime juice

Directions

Step 1

Start by making the peanut paste. Roast the raw peanuts in a skillet over medium heat until golden brown. Once cooled, grind them in a food processor until smooth and set aside.

Step 2

In a large pot, add the chicken breast and cover with 1200 milliliters of water. Bring to a boil, then reduce heat to simmer for about 15-20 minutes or until the chicken is cooked through.

Step 3

Remove the chicken from the pot and shred it using two forks. Reserve the cooking liquid as a base for the soup.

Step 4

In a separate large pan, heat a little water or oil substitute over medium heat. Add the chopped onion, garlic, and ginger, cooking until the onion is soft and translucent.

Step 5

Stir in the chopped red bell pepper and zucchini, cooking for another 5 minutes until slightly tender.

Step 6

Add the tomato paste, cayenne pepper, and black pepper to the pan and stir well to combine.

Step 7

Pour in the reserved chicken cooking liquid and the salt-free vegetable broth. Bring to a gentle simmer.

Step 8

Stir in the peanut paste until fully incorporated and the soup becomes creamy.

Step 9

Add the shredded chicken back into the pot. Cook the mixture for about 10 minutes, stirring occasionally.

Step 10

Add in the fresh spinach and cook until just wilted, about 2 minutes.

Step 11

Finally, stir in the lime juice, adjusting seasoning as needed to suit your taste.

Step 12

Serve hot, enjoying the rich flavors of this hearty, low sodium groundnut soup.

Nutrition Facts

Serving size	(2824.9g)

Amount per serving	% Daily Value*
Calories	2124.7

Total Fat 118.2g	0%
Saturated Fat 17.3g	0%
Polyunsaturated Fat 2.6g
Cholesterol 430mg	0%
Sodium 3665.5mg	0%
Total Carbohydrate 91.1g	0%
Dietary Fiber 27.7g	0%
Total Sugars 41.8g
Protein 201.1g	0%

Vitamin D 0IU	0%
Calcium 501.6mg	0%
Iron 16.5mg	0%
Potassium 4367.5mg	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: 47.6%

Protein: 36.0%

Carbs: 16.3%