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West African Sweet Potato Soup

By: www.DrFuhrman.com


by 17 members

G - BOMBS

Category: Soups and Stews

This must-try soup brings together a delicious combination of flavors. And if that’s not enough, it’s really easy to make.

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  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (13)
6

Ingredients

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1 large onion, chopped
1 cup chopped celery
2 tablespoons minced fresh ginger
1/8 teaspoon hot pepper flakes, or to taste
4 cups peeled chopped sweet potatoes
3 cups water
3 cups low sodium tomato juice
1 cup no-salt, no-oil-added peanut butter
1/4 cup chopped parsley or cilantro

Instructions:

Combine onion, celery, ginger, red pepper flakes, sweet potatoes and water in a soup pot, bring to a boil, cover, reduce heat and simmer until potatoes are very tender, about 20 minutes.

Stir in tomato juice and peanut butter. Working in batches, blend the soup in a high-powered blender. Return to the pot, add the parsley or cilantro and reheat.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 6

Per Serving:

Calories 372
Protein 13 g
Carbohydrates 35 g
Sugars 14 g
Total Fat 21.9 g
Saturated Fat 4.5 g
Cholesterol 0 mg
Sodium 164 mg
Fiber 7.1 g
Beta-Carotene 8738 ug
Vitamin C 42 mg
Calcium 80 mg
Iron 2.1 mg
Folate 83 ug
Magnesium 110 mg
Potassium 923 mg
Zinc 1.9 mg
Selenium 3.8 ug

My Rating: 
(click on a star to select your rating)

janolson

03/23/2016 04:05 PM

Rated this recipe: (no rating)

I customized a similar recipe called West African Groundnut Stew (Moosewood) found on the food.com site; I skip the oil and salt and substitute applesauce for apple/apricot juice. (Note to self: DrFuhrman has a yummy salad dressing recipe based on pureed soaked dried apricots--I'll make enough puree next time to use apricot puree instead of applesauce in this stew recipe.) When I read the DrFuhrman.com recipe I was surprised at the amount of peanut butter--the food.com recipe calls for half that amount in the same number of servings. (My household is still working on weightloss.) The food.com recipe also includes significant amounts of cabbage, okra, and tomatoes, and the sweet potatoes are cut into big chunks. No blender needed, either. Either recipe will make the house smell wonderful. Although my husband is grateful that I'm cooking healthful food for him, he rarely raves about any given dish. This one is an exception.
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This comment was last edited on 03/23/2016 04:08 PM

Cathy61

03/26/2016 08:14 AM

Rated this recipe:

This recipe is delicious. I used pumpkin that I had roasted and put in the freezer last fall when I had an abundance.I also added some greens to mine because that is what I like. I served my husband's as is, and he liked it too.
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zxcv

03/29/2016 09:23 PM

Rated this recipe: (no rating)

Do you really use 1cup of peanut butter or is this a misprint
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Chris63

03/30/2016 09:56 PM

Rated this recipe:

I used no pepper flakes and less ginger for my son in the first round of blending, then loaded mine with ginger. Also used 2 skinned, fresh tomatoes instead of tomato juice. I only used 1/2 cup of peanut butter and it was perfect. Good, warming soup on a rainy day.
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lavender56

04/03/2016 01:49 PM

Rated this recipe:

I made this recipe exactly as written, and it was delicious!! Used the entire cup of peanut butter. I've lost 77 pounds so far, and have not had any problem still losing weight with recipes like this. Love how smooth it turned out. I use an immersion blender, which makes it really easy. Regarding weight loss - if I eat something like this at one meal, I just make sure to eat a lot of green vegetables and salads for my other meals that day, and no other starchy veggies either. Really satisfies a craving for peanut butter, too!
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HealthHappy

05/01/2016 07:22 PM

Rated this recipe:

This was delicious! I couldn't decide between the parsley (which sometimes can be bitter) and the cilantro, so I used both to make my 1/4 cup. :-). I'll be making this again.
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Walksalot

12/11/2016 02:27 PM

Rated this recipe:

We LOVE this soup! I doubled the recipe for our family, but I did not double the nut butter (we use almond butter due to peanut allergies). I did not have tomato juice on hand.  I used one 28 oz can tomato sauce and one 28 oz can diced tomatoes. Also, used two rounded tsp powdered ginger rather than fresh. Delicious!

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lesvivian replies:

07/15/2018 08:01 PM

Rated this recipe: (no rating)

Strongly suggest you check out organic Sunbutter as an alternative to peanut butter. Roasted to taste like PB.

SueBB

04/16/2017 02:52 PM

Rated this recipe: (no rating)

Made this for a holiday dinner and everyone went wild for it. I did not deviate from the recipe at all. Maybe would use 1/2 the peanut butter if I made it for myself. Was so special. Seemed like a decadent soup to me!!

 

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Finnoula

09/22/2017 04:57 PM

Rated this recipe:

So filling and satisfying, wonderful flavors.  I mashed everything rather than blenderizing, because I wanted the texture of the sweet potatoes more.  With the holidays coming up this would make an excellent starter for a holiday meal.

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SkippyOne

09/25/2017 12:46 PM

Rated this recipe:

This is a standout, and I’d make it again anytime.  The only tweak I’d suggest is a big increase in the amount of red pepper flakes, which impart a lovely spiciness.  

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Tawhite65

01/19/2019 12:51 PM

Rated this recipe: (no rating)

Love this recipe!!

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Agadooska

06/24/2022 12:24 PM

Rated this recipe:

I didn't sauté anything, cooked it in Instant Pot for 4min./natural release. I used tinned tomatoes instead of juice (it gets blended anyway) and added more chili flakes. Next time I will add less peanut butter, I think it'll be just as delicious. I want to try it with white beans and kale added after blending, or use it as a sauce for steamed broccoli... Definitely a keeper!

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Pgil

09/22/2023 01:58 PM

Rated this recipe:

Very tasty soup. Felt it needed an added flavor so I added Dash Original Spice 1tsp. Made a big difference in the flavor  also less peanut butter.  Used 2/3 cups of raw almond peanut butter from Trader Joe.  

 

 

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