African Peanut Soup With Kidney Beans

Serves 6 (makes about 8 cups).

Note: This easy soup is thickened with peanut butter, which gives it a creamy richness that seems almost decadent. It’s mildly spiced, so if you want a bit more kick, add more paprika and red pepper flakes. From Robin Asbell.

• 2 tsp. extra-virgin olive oil

• 1 medium onion, chopped

• 1 garlic clove, minced

• 2 c. sweet potato, chopped

• 3 c. vegetable stock, divided

• 1/4 c. smooth peanut butter

• 1 tsp. paprika

• 1 tsp. cumin

• 1/2 tsp. salt

• 1/2 tsp. red pepper flakes, or more to taste

• 1 (15 oz.) canned diced tomatoes, with juice

• 1 (15 oz.) can kidney beans, drained

• 2 c. salad spinach, chopped

• Salt and pepper, to taste


In a large pot, heat the olive oil. Add the onion and sauté over medium heat until soft and golden, about 5 minutes. Add the garlic and sweet potatoes and cook for a few minutes more, stirring. Add 2 cups of the stock, bring to a boil, and cover. Lower the heat to low and cook for about 5 minutes, until the sweet potato is tender.

In a medium bowl, mix the peanut butter and the remaining cup of vegetable stock to make a smooth paste. Reserve.

Add the paprika, cumin, salt and red pepper flakes to the sweet potatoes in the pan and cook, stirring, until fragrant, about 1 minute. Add the peanut butter mixture, the diced tomatoes, and the kidney beans. Bring the mixture to a simmer. Cook for about 5 minutes, taste and see if you want more red pepper flakes or salt. Stir in the chopped spinach just before serving, and simmer just until bright green.

Nutrition information per serving:

Calories 20

Fat 8 g

Sodium 525 mg

Carbohydrates 27 g

Saturated fat 2 g

Total sugars 9 g

Protein 8 g

Cholesterol 0 mg

Dietary fiber 6 g

Exchanges per serving: 2 carb,

1 medium-fat protein, ½ fat.