A Recipe for Peanut and Sweet Potato Soup
Some Nutty Facts
Did you know that the peanut isn’t a nut at all? Rather, it’s a legume and member of the pea family. Although today the peanut is grown ubiquitously across all tropical and sub-tropical regions of the globe, experts are certain it is native only to South America. And, more precisely, to the foothills of the Andes in Bolivia and Peru. Anthropologists have found evidence there to suggest that peanut cultivation dates back more than 7,500 years. It was the 16th century Spanish conquistadors who took the peanut from South America back to Europe. From there, other explorers and adventurers took the peanut to China and Africa, where it became particularly popular.
The peanut, also known as the groundnut, goober (US) and monkey nut (UK) is an especially good source of healthful fats, protein and fibre. They also contain high levels of potassium, phosphorous, magnesium and B vitamins. While being high in calories, the nutrient-rich peanuts are low in carbohydrates.
About 45 million tonnes of peanuts are grown annually around the world. China is the world’s biggest producer of peanuts, growing more than 40% of the global total.
Here’s a simple-to-follow recipe to make a delicious and highly nutritious peanut-based soup:
Peanut and Sweet Potato Soup
Ingredients:
4 tbsp (60 ml) peanut oil
1 medium onion, finely chopped
2 garlic cloves, crushed
1 red bell pepper, seeded and chopped
9 oz (250g) sweet potatoes, peeled and diced
2 fresh red chillies, finely chopped
7 oz (200g) chopped tomatoes, canned
5 oz (150g) unsalted peanuts
2.5 pints (1.5 lit) beef stock
Salt and ground black pepper, to taste
2 tbsp (30 ml) fresh coriander, finely chopped (an optional garnish)
Tip: Peanuts can be replaced with chunky peanut butter if you prefer
Method:
Step 1 – Heat the oil in a large heavy pan on low heat. Stir in the chopped onion and cook for 5 minutes or until it begins to soften. Add the garlic, pepper, sweet potatoes, chillies and tomatoes. Stir the contents, making sure that the vegetables are evenly covered in the oil. Cover and cook for around 5 minutes until softened.
Step 2- Gently toast the peanuts in a frying pan over medium heat. Move the peanuts around the pan so they cook evenly to a golden brown taking care they don’t burn.
Step 3 – Set aside 30 g of peanuts to use as a garnish. Put the rest of the peanuts in a food processor and finely ground. Add the vegetables and process the mixture until smooth.
Step 4 – Return the mixture to the pan and stir in the beef stock. Bring to the boil, lower the heat then simmer for around 10 minutes.
Step 5 – Pour the soup into heated individual bowls and garnish with the remaining peanuts, and the coriander, if used.
Serves 6 – each serving has 260 kcal, protein 8 g, carbohydrate 15 g, fibre 3 g, fat 19 g
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