Peanut sweet potato soup
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.
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 3.5 mg | (438 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.6 mg | (105 %) | ||
| Vitamin K | 28 μg | (47 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 1,282 mg | (32 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 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
- salt
- peppers
- 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
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.