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West African Peanut Soup
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Maafe, or West African Peanut Soup, is traditionally made with beef, sweet potatoes and carrots. We put a twist on it to make this vegan, hearty, and 100% full of flavor. Don’t be scared off by the peanut butter in this soup - its creaminess blends perfectly with the spices to create a dish that will truly warm you up. While this soup is filling on its own, feel free to round it out by serving it with brown rice or a hearty whole grain bread.

West African Peanut Soup

Adapted from Budget Bytes

Ingredients:

  • 1 Tbsp. vegetable oil

  • 1 inch fresh ginger, peeled and grated

  • 4 cloves garlic, minced

  • 1 medium onion, chopped

  • 1 lb. sweet potatoes, peeled and cut into ½-inch cubes

  • 1 tsp. cumin

  • ¼ tsp. red pepper flakes

  • 1 (6 oz.) can tomato paste

  • ½ cup unsalted creamy peanut butter

  • 6 cups low sodium vegetable broth, divided

  • 1 bunch kale, ribs removed and leaves cut into 1-inch strips

  • Sriracha hot sauce, roughly chopped peanuts and chopped cilantro, for garnish
     

Directions:

  1. Heat oil in a medium pot over medium heat. Add ginger and garlic and saute until garlic is soft and fragrant, 1-2 minutes.

  2. Add onions and cook for an additional 2-3 minutes. Add sweet potatoes and cook until onions are soft and translucent. Season with cumin and red pepper flakes.

  3. In a medium bowl, whisk together tomato paste and peanut butter. Slowly add in 1 cup of vegetable broth and whisk until well combined. Pour peanut mixture into pot and mix well. Add remaining broth and stir to combine.

  4. Cover the pot and bring stew to a boil over high heat. Remove the lid, reduce heat to low and let simmer for 15 minutes, or until sweet potatoes are tender. Stir in kale and cook until wilted.

  5. Serve hot and garnish with sriracha, peanuts and cilantro, if desired.
     

Yield: 6 servings
 

*Per Serving: Calories 280, Total Fat 13g (Saturated 2.5g, Trans 0g), Cholesterol 0mg, Sodium 400mg, Total Carbohydrate 32g (Dietary Fiber 5g), Protein 10g, Vitamin D 0%, Calcium 8%, Iron 15%, Potassium 15%
 

*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
 

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on Facebook, Instagram, Pinterest and Twitter.

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

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