West African Peanut Soup
Serves: 8

West African Peanut Soup

To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Prep time: 10 minutes

Cook time: 20 minutes

Ingredients

  • 2/3 cup onion, diced
  • 1 tablespoon toasted sesame oil
  • 1 clove garlic, minced or
  • 1/4 teaspoon garlic powder
  • 1 cup cooked skinless chicken breast, diced
  • 1 ½ teaspoons curry powder
  • ½ teaspoon pepper
  • ½ teaspoon crushed red pepper flakes
  • 3 cups reduced sodium fat-free chicken broth (see notes)
  • 1 can (6 ounces) tomato paste
  • 2 cans (14 1/2 ounces) stewed tomatoes, unsalted
  • 6 tablespoons reduced-fat peanut butter
Serving Size: 1 cup
 
NutrientsAmount
Calories300
Total Fat10 g
Saturated Fat3.5 g
Cholesterol60 mg
Sodium580 mg
Total Carbohydrate30 g
Dietary Fiber6 g
Total Sugars5 g
Added Sugars included0 g
Protein23 g

Directions

  1. In a large pot, saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
  2. Add seasonings and saute 1 minute longer.
  3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
  4. Heat over medium heat until hot but not boiling. Serve immediately.
  5. Refrigerate leftovers within 2 hours.

Recipe Source: foodhero.org recipe – west African peanut soup

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