Let’s face it. Summer is nearly over. It is enough to stick your head outside the window to confirm that fact. Heavy clouds, cold wind, and some drizzle is no longer just a forecast. It is now a reality.
When the first chill gets under your shirt it is time to work out a healthy warm up plan. Cozying with your partner is one option, so is a glass of wine spiked with cloves, but neither you can freely share with your kids, or even take to work. So let me introduce you to the African Peanut Soup, a strange yet healthy and satisfying combination of ingredients, that became my favourite fall soup. I found this recipe in “300 Sensational Soups”, a book by C.Snyder and M.Deeds.
Ingredients:
1 ½ tbsp olive oil, divided
1 lb lean ground turkey
1 tsp salt, divided
¼ tsp ground black pepper
1 onion, chopped
2 cloves garlic, minced
2 tsp minced gingerroot
¼ tsp hot pepper flakes
1 tbsp curry powder
1 can (28oz) diced tomatoes, with juice
3 cups peeled sweet potatoes
2 cups chicken stock
1 can (14oz) unsweetened coconut milk
2/3 chunky peanut butter
1 tbsp backed brown sugar
Preparation
- In a large pot, heat 1 ½ tsp of the oil over medium heat. Add turkey and sauté, breaking up with the back of a wooden spoon, until no longer pink, about 5 minutes. Season with ½ tsp of the salt and the black pepper. Remove with slotted spoon to a plate lined with paper towels.
- Drain the fat from the pot, add the remaining oil and heat over medium heat. Add onion and sauté until softened, about 6 minutes. Add garlic, ginger, hot pepper flakes and curry powder and sauté for 1 minute.
- Add tomatoes with juice, sweet potatoes and stock. Bring to a boil. Cover, reduce heat to low and simmer gently until potatoes are almost tender, about 10 minutes.
- Whisk in coconut milk and peanut butter. Return turkey to the pot and stir in brown sugar and the remaining salt. Simmer until sweet potatoes are tender and flavours are blended, about 20 minutes. Taste and adjust seasoning with salt and black pepper, if necessary.
Health benefits
This soup is excellent for those who get cold easily and those who battle hypo- or hyperglycemia (low sugar and diabetes). This is a very low glycemic, and low carbohydrate soup, which is excellent for people who need to keep blood glucose steady. This soup does not contain gluten, dairy or eggs and is suitable for people with sensitive stomachs. It is my favourite anti-Candida soup, as it does not contain grains, nor does it spike blood sugar. This soup is thick and very satisfying, so even those with raging appetite can be fulfilled. And the taste…. got raving reviews from all that tried. Did I mention it was my favourite as well?
Make it healthier:
- Tomatoes in a can – look for low salt variety
- Chicken stock – look for organic and low salt
- Peanut butter – look for 100% peanuts, without any added oils, salt, or sugar
- Garlic – buy organic
Make it faster:
- Minced garlic cloves – buy already chopped or minced garlic sold in jars.
- Minced gingerroot – it also comes minced in jars
- Sweet potatoes – you can buy them peeled and cubed, however they’ll likely be more expensive this way
So, let’s get to work and let me know how it turned out.
Did you know that food choices reflect your health knowledge? Take this 2-min test to find out your expertise level.
