Soy-Free Groundnut Soup

Discover the rich, comforting flavors of Soy-Free Groundnut Soup, a delightful peanut-based dish that's both hearty and nourishing. Perfect for those avoiding soy, this West African-inspired recipe combines the creaminess of blended peanuts with the vibrant flavors of fresh tomatoes, ginger, and garlic. Enhanced with fragrant thyme and a hint of spice, this one-pot soup is packed with tender carrots and bright, leafy spinach, making it as nutritious as it is delicious. With just 20 minutes of prep and a simmer that fills your kitchen with mouthwatering aromas, this recipe is ideal for cozy family dinners or meal prepping. Serve it piping hot with your favorite crusty bread or over rice for an irresistible, wholesome meal.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 cups Raw peanuts
• 6 cups Water
• 4 cups Vegetable or chicken stock
• 2 tablespoons Cooking oil (such as sunflower or canola)
• 1 large, diced Onion
• 3 minced Garlic cloves
• 1 tablespoon, grated Ginger
• 2 tablespoons Tomato paste
• 3 large, chopped Tomatoes
• 1 large, diced Carrot
• 1 Bay leaf
• 1 teaspoon, dried Thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cups, roughly chopped Spinach

Directions

Step 1

Start by preparing the peanuts. Place the raw peanuts in a blender or food processor and blend until smooth, adding 2 cups of water gradually to assist blending. Set aside.

Step 2

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

Step 3

Stir in the garlic and ginger, cooking for another minute until fragrant.

Step 4

Add the tomato paste and chopped tomatoes to the pot. Cook for about 5-8 minutes, until the tomatoes break down and become saucy.

Step 5

Pour in the remaining 4 cups of water, vegetable or chicken stock, and the blended peanut mixture. Stir well to combine.

Step 6

Add the diced carrot, bay leaf, thyme, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 40 minutes, stirring occasionally.

Step 7

Remove the bay leaf from the soup, and check for seasoning. Adjust salt and pepper to taste.

Step 8

Finally, stir in the chopped spinach and let the soup simmer for another 5 minutes until the spinach is wilted and bright green.

Step 9

Serve the soup hot, garnished with additional peanuts or herbs if desired.

Nutrition Facts

Serving size	(3568.3g)

Amount per serving	% Daily Value*
Calories	2338.5

Total Fat 186.3g	0%
Saturated Fat 22.3g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 6043.6mg	0%
Total Carbohydrate 112.2g	0%
Dietary Fiber 41.0g	0%
Total Sugars 44.8g
Protein 97.0g	0%

Vitamin D 0IU	0%
Calcium 622.3mg	0%
Iron 19.5mg	0%
Potassium 4625.1mg	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: 66.7%

Protein: 15.4%

Carbs: 17.9%