Soul Food

Peanut Sweet Potato Soup

Average: 5 (22 votes)
(22 votes)
Peanut Sweet Potato Soup

Peanut sweet potato soup - A touch of coconut makes it even more exotic

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Health Score:
97 / 100
45 min.

Healthy, because

Even smarter

Nutritional values

The mush consisting of ground peanuts offers an anti-inflammatory effect due to the unsaturated fatty acids. Due to the fat, the soup also lingers longer in the gastrointestinal tract, which means that the ingredients can be better broken down and absorbed by the body.

Vegans do not have to give up the delicious soup, which is already vegetarian: For the plant-based version, just replace the cow's milk yogurt with a soy- or coconut-based alternative.

1 serving contains
(Percentage of daily recommendation)
Calorie475 cal.(23 %)
Protein13 g(13 %)
Fat19 g(16 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage11.5 g(38 %)
Vitamin A3.5 mg(438 %)
Vitamin D0 μg(0 %)
Vitamin E12.6 mg(105 %)
Vitamin K28 μg(47 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.8 mg(57 %)
Folate81 μg(27 %)
Pantothenic acid2.5 mg(42 %)
Biotin19.3 μg(43 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C73 mg(77 %)
Potassium1,282 mg(32 %)
Calcium110 mg(11 %)
Magnesium95 mg(32 %)
Iron2.8 mg(19 %)
Iodine11 μg(6 %)
Zinc1.5 mg(19 %)
Saturated fatty acids3.7 g
Uric acid67 mg
Cholesterol1 mg
Complete sugar20 g


28 ozs Sweet potato (2)
2 carrots
1 shallot
2 garlic cloves
½ red chili pepper
2 Tbsps olive oil
1 tsp ground Turmeric
1 tsp Curry powder
14 ozs Vegetable broth
14 ozs coconut drink
14 ozs chunky tomatoes (can)
8 ozs baby bok choy
2 ¼ ozs roasted Shelled peanut
½ bunch parsley
2 Tbsps natural peanut butter
4 tsps Yogurt (3.5% fat)
1 tsp black sesame
How healthy are the main ingredients?
Sweet potatoolive oilparsleycarrotshallotgarlic clove

Preparation steps


Peel, wash and dice sweet potatoes and carrots. Peel and finely dice shallot and garlic. Halve chili pepper lengthwise, remove seeds, wash and chop.


Heat oil in a saucepan. Sauté shallot, garlic and chili in it for 3 minutes over medium heat. Add sweet potatoes and carrots, sprinkle with turmeric and curry powder and sauté for 4 minutes. Then deglaze with broth, add salt, pepper and coconut drink. Mix in tomatoes and cook soup for 20 minutes on low heat.


Meanwhile, clean and wash paksoi and cut crosswise into strips. Chop the peanuts. Wash parsley, shake dry and chop. Add paksoi and peanut puree to soup and simmer for 5-8 minutes. Then season soup with salt and pepper and stir in half of the chopped peanuts.


Divide soup among deep plates or bowls and drizzle each with 1 tsp yogurt and garnish with remaining peanuts, sesame seeds, and parsley.