Peanut Soup with Sweet Potato, Carrot, and Spinach

13 30 502
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Peanut Soup with Sweet Potato, Carrot, and Spinach
Health Highlights

Ingredients


2 large Carrots (peeled and cubed)
240 gm Sweet potato (peeled and cubed)
1/2 cup Green onion (green leaves only, finely sliced)
2 tbsp Extra virgin olive oil, garlic-infused
1 tsp Curry powder (mild)
400 gm Diced tomatoes, low sodium, canned (plain, with juice)
2 1/2 cup Water
1 cup Coconut cream, sweetened, canned
4 tbsp Peanut butter, natural
2 cup Baby spinach (roughly chopped)
1 dash Salt and pepper (to taste)
2 tbsp Peanuts (roasted, roughly chopped; optional)
2 tbsp Cilantro (coriander) (roughly chopped; optional)

Instructions


  1. Warm the garlic-infused oil in a large saucepan over medium heat. Add the sweet potato and carrot and cook for 5 minutes until they start to soften and are lightly golden. 
  2. Mix in the green onion and curry powder and continue to cook until fragrant - about 1 minute.
  3. Stir in the canned diced tomatoes and water, then allow to simmer, with the lid off, for 15-20 minutes until the carrot and sweet potato are fork-tender.
  4. Add the coconut cream, peanut butter, and chopped spinach. Stir to combine and simmer for another 5-10 minutes until the soup is thick and creamy. Season with salt and pepper to taste. 
  5. Serve topped with chopped peanuts and fresh coriander/cilantro (optional).

Notes:

Quick Tip:

  • If you prefer a thicker soup, try gently mashing the sweet potato and carrot.


Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms


Nutrition Facts

Per Portion

Calories 502
Calories from fat 247
Calories from saturated fat 109
Total Fat 27.4 g
Saturated Fat 12.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 10.8 g
Cholesterol 0
Sodium 179 mg
Potassium 921 mg
Total Carbohydrate 58 g
Dietary Fiber 7.3 g
Sugars 36 g
Protein 9.3 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 3.0

Energy sources


Pygal43%465.83638789157754176.7742760438264349%300.72542078467984232.624507840421427%359.66136465299286109.6395735002368243%49%7%CarbohydratesFatProtein

Meal Type(s)

Soup




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