West African Peanut Soup
To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
Prep Time: 10 minutes
Cooking Time: 20 minutes
Servings: 8
Ingredients
- 2/3 cup onion, diced
- 1 tablespoon toasted sesame oil
- 1 clove garlic, minced or 1/4 teaspoon garlic powder
- 1 cup cooked skinless chicken breast, diced
- 1 ½ teaspoons curry powder
- ½ teaspoon pepper
- ½ teaspoon crushed red pepper flakes
- 3 cups reduced sodium fat-free chicken broth
- 1 can (6 ounces) tomato paste
- 2 cans (14 1/2 ounces) stewed tomatoes, unsalted
- 6 tablespoons reduced-fat peanut butter
Directions
- In a large pot, saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
- Add seasonings and saute 1 minute longer.
- Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
- Heat over medium heat until hot but not boiling. Serve immediately.
- Refrigerate leftovers within 2 hours.
Nutrition Information
| Nutrients | Amount |
|---|---|
| Calories | 190 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Cholesterol | 15 mg |
| Sodium | 450 mg |
| Total Carbohydrates | 17 g |
| Dietary Fiber | 3 g |
| Total Sugars | 9 g |
| Added Sugars included | |
| Protein | 13 g |