Advertisement

Quinoa Peanut Soup (Sopa de Mani)

March/April 2013

Your rating: None Average: 3.7 (66 votes)

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.


Quinoa Peanut Soup (Sopa de Mani) Recipe

Makes: 8 servings, about 1 cup each

Active Time:

Total Time:

Ingredients

  • 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
  • 1 tablespoon hot sauce, such as Tabasco
  • Freshly ground pepper to taste

Preparation

  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

Per serving: 143 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 365 mg sodium; 268 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


More From EatingWell

Recipe Categories

20 minute dinner recipes
Advertisement
more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner