2 large sweet potatoes (10-12 ounces each)
1 Tablespoon canola or olive oil
1 small yellow onion, chopped
1 large clove garlic, minced
3 cups reduced-sodium tomato-vegetable juice blend or tomato juice
1 (4 ounce) can diced green chilis, drained
2 teaspoons minced or grated fresh ginger, or 1/8-1/4 teaspoon ground ginger
1 teaspoon ground allspice
1 (15 ounce) can low-sodium vegetable broth
½ cup smooth peanut butter
Freshly ground pepper to taste
Chopped fresh cilantro leaves for garnish
Sweet Potato and Peanut Soup
Servings: 5
Ingredients:
Directions:
- Prick sweet potatoes in several places with a fork. Microwave on high until just cooked through, about 7 to 10 minutes. Set aside to cool.
- Meanwhile, heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook stirring, until it just begins to brown, 2 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in juice, green chilis, ginger, and allspice. Lower the heat so the mixture boils gently. Cook for 10 minutes.
- Meanwhile, peel the sweet potatoes and chop into bite-sized pieces. Add half to the pot. Place the other half in a food processor or blender along with broth and peanut butter. Puree until completely smooth. Add the puree to the pot and stir well to combine. Thin the soup with water, if desired. Season with pepper. Heat until hot. Garnish with cilantro, if desired.
To make ahead: Cover and refrigerate for up to 3 days. Thin with water before reheating, if desired.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Sweet Potato and Peanut Soup
Servings: 5
Ingredients:
2 large sweet potatoes (10-12 ounces each)
1 Tablespoon canola or olive oil
1 small yellow onion, chopped
1 large clove garlic, minced
3 cups reduced-sodium tomato-vegetable juice blend or tomato juice
1 (4 ounce) can diced green chilis, drained
2 teaspoons minced or grated fresh ginger, or 1/8-1/4 teaspoon ground ginger
1 teaspoon ground allspice
1 (15 ounce) can low-sodium vegetable broth
½ cup smooth peanut butter
Freshly ground pepper to taste
Chopped fresh cilantro leaves for garnish
Directions:
- Prick sweet potatoes in several places with a fork. Microwave on high until just cooked through, about 7 to 10 minutes. Set aside to cool.
- Meanwhile, heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook stirring, until it just begins to brown, 2 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in juice, green chilis, ginger, and allspice. Lower the heat so the mixture boils gently. Cook for 10 minutes.
- Meanwhile, peel the sweet potatoes and chop into bite-sized pieces. Add half to the pot. Place the other half in a food processor or blender along with broth and peanut butter. Puree until completely smooth. Add the puree to the pot and stir well to combine. Thin the soup with water, if desired. Season with pepper. Heat until hot. Garnish with cilantro, if desired.
To make ahead: Cover and refrigerate for up to 3 days. Thin with water before reheating, if desired.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
5 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 270 | |
| % Daily Value* | ||
| Total Fat 16g | 21% | |
| Saturated Fat 2.5g | 13% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 360mg | 16% | |
| Total Carbohydrate 28g | 10% | |
| Dietary Fiber 6g | 21% | |
| Total Sugars 10g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 8g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 59mg | 4% | |
| Iron 2mg | 10% | |
| Potassium 634mg | 15% | |
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.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.