Quinoa Peanut Soup (Sopa de Mani)

15 Reviews
From: EatingWell Magazine 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.

Ingredients 8 servings

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  • 2 teaspoons canola oil
  • 3/4 cup chopped onion
  • 2 cloves garlic, minced
  • 1 cup sliced carrots
  • 1 cup diced potatoes
  • 1/2 cup quinoa
  • 4 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 1/2 cup chopped red bell pepper
  • 1/4 cup natural peanut butter
  • 1 tablespoon chopped fresh parsley
  • Freshly ground pepper to taste
  • 1 tablespoon hot sauce, such as Tabasco

Preparation

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  • Ready In

  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.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 139 calories; 6 g fat(1 g sat); 3 g fiber; 18 g carbohydrates; 5 g protein; 39 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 2805 IU vitamin A; 16 mg vitamin C; 24 mg calcium; 1 mg iron; 453 mg sodium; 261 mg potassium
  • Nutrition Bonus: Vitamin A (67% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 vegetable, 1 1/2 fat

Reviews 15

March 25, 2015
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By: EatingWell User
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
March 14, 2014
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By: EatingWell User
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
December 02, 2013
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By: EatingWell User
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!!
September 27, 2013
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By: EatingWell User
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.
September 19, 2013
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By: EatingWell User
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.
September 19, 2013
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By: EatingWell User
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
April 03, 2013
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By: EatingWell User
very tasty...smells great when cooking and reheating...my coworkers were drooling
March 31, 2013
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By: EatingWell User
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!
March 24, 2013
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By: EatingWell User
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! :)