African Peanut Soup √
Note: Anyone who enjoys Thai peanut sauce will love this addictively good soup. For a vegetarian version, substitute vegetable broth for the chicken broth and leave out the turkey or replace it with cooked garbanzo beans. From Meredith Deeds.
• 1 tbsp. olive oil, divided
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp. fresh ginger root, peeled and minced
• 1 tbsp. curry powder
• Pinch red pepper flakes
• 3 c. peeled and diced sweet potatoes
• 2 c. chicken broth
• 1 (28-oz.) can diced tomatoes
• 1 lb. ground lean turkey
• 1 tsp. salt, divided
• 1/4 tsp. freshly ground black pepper
• 1/2 c. chunky peanut butter
• 1 (14-oz.) can unsweetened lite coconut milk
• 1 tbsp. brown sugar
• Chopped cilantro as garnish, optional
• Chopped unsalted roasted peanuts, as garnish, optional
Heat 1/2 tablespoon oil in a large pot over medium heat. Add onion and sauté for 6 minutes or until softened. Add garlic, ginger, curry powder and red pepper flakes, and cook for 1 more minute. Stir in sweet potatoes, chicken broth and tomatoes, and bring soup to a boil. Simmer, covered, 10 minutes.
In a large skillet, heat the remaining 1/2 tablespoon oil. Add the turkey and cook, breaking up any clumps with the back of a spoon for 5 minutes or until the turkey is cooked through. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Drain on paper towels.
Whisk in the peanut butter and coconut milk. Add cooked ground turkey, the remaining 1/2 teaspoon salt and brown sugar to the soup, stirring to combine. Bring mixture to a simmer and cook for 20 minutes. Garnish with cilantro and peanuts, if desired.
Nutrition information per serving:
Calories 410 Fat 23 g Sodium 1,070 mg Saturated fat 6 g
Carbohydrates 31 g Calcium 106 mg
Protein 25 g Cholesterol 57 mg Dietary fiber 6 g
Diabetic exchanges per serving: 2 bread/starch, 2½ lean meat, 3 fat.