West African Peanut Soup

Mar 16 2016

This quick and simple soup is sure to keep you warm during those cold winter months.

Recipe courtesy of Food Hero

Serves 8 

Dietitian's Tip: 

Enjoy this flavorful soup with a fresh green salad, a whole wheat roll and a glass of milk for a complete DASH meal. This soup has a bit of a kick if you are heavy handed with the red pepper flakes, try cooling it down with a drink of milk. If you have a peanut allergy, try using sunflower seed butter or soy nut butter instead. 

Ingredients: 

2/3 cup onion, diced
1 tablespoon toasted sesame oil
1 ½ cloves garlic, minced or ¼ 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
1 can (6 ounces) tomato paste
2 cans (14.5 ounces) stewed tomatoes, unsalted
6 tablespoons reduced-fat peanut butter

Preparation: 

In a large pot sauté onion in sesame oil until translucent; add garlic and chicken and stir to heat through.

Add seasonings and sauté 1 minute longer.

Add broth, tomato paste, tomatoes and peanut butter. Stir until well combined.

Heat over medium heat until hot but not boiling and serve immediately.

Refrigerate leftovers within 2 hours.

Nutrition Information: 

Per serving: 170 calories, 7 g total fat, 2 g saturated fat, 17 g carbohydrate, 11 g protein, 4 g fiber, 460 mg sodium, 245 mg potassium, 34 mg magnesium, 30 mg calcium