African Peanut Soup √

Serves 6.

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.