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20 minute dinner recipes

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Quinoa Peanut Soup (Sopa de Mani)


From EatingWell:  March/April 2013

This spicy vegetable, quinoa and peanut soup recipe is a modern take on a traditional Bolivian soup recipe called Sopa de Mani. Serve this healthy quinoa soup recipe as a starter or make it a heartier meal by adding diced cooked chicken or turkey breast to the soup.

8 servings, about 1 cup each | Active Time: 30 minutes | Total Time: 50 minutes



  1. Heat oil in a large saucepan over medium heat. Stir in onion and cook, stirring, until softened, 4 to 5 minutes. Stir in garlic and cook for 30 seconds. Stir in carrots, potatoes and quinoa, then add broth and water. Bring to a boil over high heat.
  2. Reduce heat to maintain a simmer, cover and cook until the quinoa is cooked and the vegetables are tender, about 18 minutes. Stir in red pepper and cook, stirring, for about 3 minutes more. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.


Per serving : 143 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 18 g Carbohydrates; 5 g Protein; 3 g Fiber; 365 mg Sodium; 268 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 fat