Eat veggies

Chunky Sweet Potato and Peanut Soup

This hearty soup is loaded with flavour making it a great entrée on its own! The crunch from the peanut’s pair well with the creamy cilantro yogurt drizzle.

Prep Time

Servings

5-7

Soup

2 tsp canola oil (10 mL)

2 small sweet potatoes or 1 large, peeled and chopped (about 1 lb/454 g)

1 onion, diced (1)

2 cloves garlic, minced (2)

1/3 cup chopped, roasted, unsalted peanuts (75 mL)

3 Tbsp tomato paste (45 mL)

2 Tbsp chickpea hummus (30 mL)

2 tsp minced fresh ginger (10 mL)

3 cups no salt added, vegetable or chicken broth (750 mL)

Cilantro Yogurt

1/2 cup 0% plain Greek yogurt (125 mL)

2 Tbsp chopped fresh cilantro, mint, basil, dill, or parsley (30 mL)

1/2 tsp lime zest (2 mL)

Cilantro Yogurt

In a bowl, whisk together yogurt, cilantro, and lime zest. Cover and refrigerate until ready to use.

Soup

In a soup pot, heat oil over medium-low heat. Add sweet potatoes, onion, and garlic, stirring for about 5 minutes or until onion starts to soften. Stir in peanuts, tomato paste, hummus, and ginger. Pour in broth and bring to a boil. Reduce heat, cover, and simmer gently for about 20 minutes or until sweet potato is tender.
Ladle soup into bowls and dollop with Cilantro Yogurt.

Tip: Use butternut squash instead of sweet potato.

Ingredients

Soup

2 tsp canola oil (10 mL)

2 small sweet potatoes or 1 large, peeled and chopped (about 1 lb/454 g)

1 onion, diced (1)

2 cloves garlic, minced (2)

1/3 cup chopped, roasted, unsalted peanuts (75 mL)

3 Tbsp tomato paste (45 mL)

2 Tbsp chickpea hummus (30 mL)

2 tsp minced fresh ginger (10 mL)

3 cups no salt added, vegetable or chicken broth (750 mL)

Cilantro Yogurt

1/2 cup 0% plain Greek yogurt (125 mL)

2 Tbsp chopped fresh cilantro, mint, basil, dill, or parsley (30 mL)

1/2 tsp lime zest (2 mL)

Did you know?

Canada exports 90% of its canola production (seed, oil, meal) to over 50 different countries.

Did you know?

Canola oil’s high smoke point (468°F) makes it ideal for sautéing, stir frying and deep frying.

Directions

Cilantro Yogurt

In a bowl, whisk together yogurt, cilantro, and lime zest. Cover and refrigerate until ready to use.

Soup

In a soup pot, heat oil over medium-low heat. Add sweet potatoes, onion, and garlic, stirring for about 5 minutes or until onion starts to soften. Stir in peanuts, tomato paste, hummus, and ginger. Pour in broth and bring to a boil. Reduce heat, cover, and simmer gently for about 20 minutes or until sweet potato is tender.
Ladle soup into bowls and dollop with Cilantro Yogurt.

Tip: Use butternut squash instead of sweet potato.

Nutritional Analysis

Calories

160

Total Fat

6 g

Saturated Fat

1 g

Cholesterol

0 mg

Sodium

80 mg

Carbohydrates

21 g

Fiber

3 g

Protein

6 g

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When you get to know Canadian Canola, you just might fall in love.