West African Peanut Lentil Soup
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
25 mins
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Total Time
40 mins
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Servings
3
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Calories
411 kcal
West African Peanut Lentil Soup
Description
This soup begins by sautéing onions in neutral cooking oil until translucent, then adding a blended mixture of tomatoes, garlic, ginger, chili sauce, tomato paste, and spices including cumin, coriander, and harissa. After simmering, peanut butter, red lentils, chopped vegetables, and vegetable stock are stirred in and cooked covered until tender.
The addition of lime juice balances the richness, while fresh baby spinach folded in near the end provides freshness and nutrients. The soup is garnished with peanuts and fresh herbs optionally, and can be served alone or with flatbread or crackers.
A pressure cooker method is also provided to reduce cooking time. The soup's texture is creamy yet chunky from the vegetables. Adjusting chili sauce heat and salt levels allows customization. Nutritional values are based on one serving.
Ingredients
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 onion medium
- 2 tomato juicy
- 4-5 garlic cloves
- 1 inch ginger
- 1 tbsp sambal oelek or asian chili sauce or other hot chile sauce, to taste
- 1 tbsp tomato paste or Ketchup
- 1.5 tsp cumin ground
- 2 tsp ground coriander
- 1 to 1.5 tsp harissa spice blend
- 1/4 tsp black pepper
- 1/4 cup peanut butter or almond butter
- 2 tbsp peanuts
- 1/2 cup red lentils
- 2 cups Veggies chopped small or thin slices - zucchini, sweet potato or potato, carrots, eggplant, broccoflower etc
- 2.5 cups vegetable stock or water
- 3/4 tsp salt to taste
- 1 tsp lime juice or lemon juice
- 1/2 cup baby spinach packed or other baby greens
Instructions
- Heat oil in a saucepan over medium heat. Add onions and cook until translucent. 5 minutes
- Meanwhile, blend the tomatoes, garlic, ginger, chili sauce, tomato paste, spices until pureed. Add to the saucepan. Cook for 5 to 6 minutes.
- Add peanut butter, half of the nuts, lentils, veggies, stock, salt and lemon juice. Mix, cover and cook.
- Stir at 15 minutes.Taste and adjust salt, heat and check if the veggies are al-dente. Add in the baby spinach. Cook for another 5 minutes or until the veggies and lentils are cooked through. Add more water if needed.
- Garnish with rest of the peanuts, cilantro, more lemon juice. Serve with flatbread, crackers or as is.
Notes
- Use a pressure cooker to reduce cooking time to about 5 minutes under high pressure; natural pressure release improves texture.
- Taste and adjust seasoning near the end to balance salt, heat, and acidity.
- The soup can be served with flatbread or crackers for a complete meal.
- Adding spinach at the end preserves its color and texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 411 kcal
% Daily Value*
| Calories | 411kcal | 21% |
| Carbohydrates | 50g | 17% |
| Protein | 20g | 40% |
| Fat | 17g | 26% |
| Saturated Fat | 3g | 15% |
| Sodium | 599mg | 25% |
| Potassium | 1087mg | 23% |
| Fiber | 18g | 72% |
| Sugar | 7g | 14% |
| Vitamin A | 7420IU | 148% |
| Vitamin C | 33.2mg | 37% |
| Calcium | 122mg | 12% |
| Iron | 5.8mg | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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