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. Source: EatingWell Magazine, Soup Cookbook

EatingWell Test Kitchen
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Ingredients

Directions

  • 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.

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  • 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.

Nutrition Facts

190 calories; 8.8 g total fat; 510 mg sodium. 21.5 g carbohydrates; 5.8 g protein; Full Nutrition

Reviews (18)

Read More Reviews
18 Ratings
  • 5 star values: 8
  • 4 star values: 9
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: 5 stars
03/15/2018
Outstanding! So glad I read the comments first. Based on those I substituted sweet potato for the potato and omitted the hot sauce. Rather than using four cups of chicken broth and two cups of water I instead simply used six cups of chicken broth. I also added one cup chopped kale one 10-oz can of Rotel diced tomatoes and chilies (including the juice) one 10-oz can of Rotel diced tomatoes with lime juice and cilantro (including the juice) one 15-oz can white beans (drained) and one tablespoon of lime juice. I served with sour cream to help cut the spice. Next time I think I'll add one 15-oz can of whole kernel corn and some shredded chicken. I'd also serve it with avocado slices chopped peanuts (if the peanut butter is creamy) green onions and tortilla chips. A new favorite I can already tell! Thank you fellow commenters! Read More
Rating: 5 stars
09/22/2017
Omg this recipe is so delicious! I have made Quinoa Peanut Soup (Sopa de Mani) several times and highly recommend! Read More
Rating: 5 stars
12/19/2016
I changed this up based on suggestions and experience. First I used 3 cans of chicken broth a can of white beans drained 1 can of Rotel no red pepper because I didn't have any. 5 carrots because I love them and garnished with fresh squeezed lime juice soy sauce and cilantro instead of parsley. SO easy and healthy! A winner! Read More
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Rating: 5 stars
03/25/2015
I've made this 2 times in 2 weeks! I added Chili Paste for more spice as well as black pepper. It's a great soup for lunch that will leave me feeling satiated. I'll make this again I'm sure. Pros: Healthy easy to make and very tasty Cons: Quinoa takes a while to cook Read More
Rating: 5 stars
03/14/2014
Try it with white beans! I agree: omit water (use only 4C broth) and increase peanut butter to 1/2C. Also: for an even healthier version replace potatoes with a one can of white beans drained and rinsed. Pros: Easy & tasty Read More
Rating: 5 stars
12/02/2013
Only minor adjustments... After reading the reviews I made just 2 minor adjustments... I omitted the water and increased the peanut butter to 1/2 cup. This made the consistancy perfect. It did need a little water added to reheat the next day but the first night consistancy was right on. Great recipe!! Read More
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Rating: 4 stars
09/27/2013
Sweet and Spicy Peanut Goodness This is worth your effort to make. It's sweet and spicy with the additon of the black pepper and hot sauce. if your family is a little adventurous they will love this! Pros: This soup was easy to make I can see several variations possible I used sweet potatoes instead of Cons: Recipe needs tweaking I skipped the extra 2 cups of water and added more peanut butter. Read More
Rating: 4 stars
09/19/2013
Finally something with veggies my picky kids will eat! I read the other reviews carefully and based on their info I also made a few adjustments. #1 I omitted the water (using four cups of chicken broth only). This makes a thick and flavorful stew vs a watery soup. #2 I used chili sauce instead of hot sauce (we don't love really spicy food). and #3 I used more peanut butter than the recipe called for...probably half a cup. The result was delicious but needed just a little bit of acid so I squeezed a lime into the pot. Amazing. Another reviewer added a dash of vinegar with good results. I admit to pulling out the food processor to speed up the prep...I hate chopping vegetables. The best part? I told my VERY picky five year old and seven year old that it was peanut butter soup and they gobbled it down. Will make again. Read More
Rating: 4 stars
09/19/2013
Finally something with veggies my picky kids will eat! I read the other reviews carefully and based on their info I also made a few adjustments. #1 I omitted the water (using four cups of chicken broth only). This makes a thick and flavorful stew vs a watery soup. #2 I used chili sauce instead of hot sauce (we don't love really spicy food). and #3 I used more peanut butter than the recipe called for...probably half a cup. The result was delicious but needed just a little bit of acid so I squeezed a lime into the pot. Amazing. Another reviewer added a dash of vinegar with good results. I admit to pulling out the food processor to speed up the prep...I hate chopping vegetables. The best part? I told my VERY picky five year old and seven year old that it was peanut butter soup and they gobbled it down. Will make again. Pros: Easy and tasty Read More
Rating: 4 stars
04/03/2013
very tasty...smells great when cooking and reheating...my coworkers were drooling Read More
Rating: 4 stars
03/31/2013
Yum! I used Franks Red in this recipe for the hot sauce and it turned out great. I used 5 cups of stock and 1 cup water which also gave it a bit ore flavour. Simple and delicious recipe! Read More
Rating: 4 stars
03/24/2013
Family-Tested and Approved! I forgot the hot sauce and didn't feel like running to the store for parsley. Hubby and kids (3 and 6) LOVED it. I was out of vegetable broth so MacGuyvered some up with water a little oil and random spices. Also threw in two packets of Goya Sazon. The soup looked exactly like the photo in the magazine! I was proud of myself!:) Read More
Rating: 4 stars
03/18/2013
With some additions I added some diced chicken breast and kale to this and actually left out the parsley (I'm not a big parsley fan). I completely forgot to add the hot sauce. I thought my version turned out great! I suppose the addition of the chicken might have made up for the watery blandness someone else commented on. Read More
Rating: 5 stars
03/12/2013
4 out of 5 loved it Great reviews from the 9 and 13 year old children husband and me; only my daughter didn't like it. I added about 1/8 of a cup more peanut butter. Started with just a few drops of hot sauce which was just right for me and let the boys add more to their individual bowls. I used a sweet potato instead of regular potato and more red pepper cubes than called for. Seems a very versatile soup and might take any veggie well: corn maybe something green like edammame or baby lima beans. Pros: quick adjust taste for each person healthy Read More
Rating: 4 stars
03/08/2013
Good soup - needs a few tweaks We had this for dinner last night - it was perfect for a windy cold & snowy evening but did need some help to get there. We added salt which it really REALLY needed (maybe 1/2-3/4 tsp) about a tablespoon of Thai Chili Garlic Sauce (next time we're omitting the Tabasco and goosing the chili garlic sauce a bit) and a splash of apple cider vinegar (always helps perk up a 'blah' dish). Turned out great. Pros: fast & easy Cons: where's the salt? Read More
Rating: 5 stars
03/04/2013
Lovely Complex Flavour We loved this soup. I followed the recipe pretty much as is but for the hot sauce I used a very hot sauce by Dante's Inferno their White Hot sauce described as excruciating. I didn't change the amount because we like very hot food. The soup was nicely spicy and the flavour of the peanut still came through. We will make this again. Read More
Rating: 4 stars
03/04/2013
Easy to Make Based on previous reviewer's comments I left out the 2 cups of water & just used the 4 cups of chicken broth. The soup thickened on standing so I will probably have to add more chicken broth tomorrow when I reheat the leftovers; it was very flavorful. I used regular peanut butter instead of natural. I went easy on the hot sauce and let my hubby add more to taste. I added cut-up cooked chicken thighs served it with a salad and bread and we had a great dinner. I would definitely make this again. Pros: One Pot Meal Read More
Rating: 1 stars
03/03/2013
This is a poorly designed soup that comes out tasting like stone soup. It is watery tasteless and horribly bland. I think there must be a error with the amount of broth and water that it says to add. It is just the pits! Read More