My first reaction to peanut butter was not great and I had never thought that I would love it to the extent of making a soup using it. I had always taken a large spoon and dipped it in peanut butter jar deep enough to get a full spoon of it and then had it just like I used to have chocolate as a kid totally unaware that few years later I would be writing a detailed recipe of making a Peanut Butter soup. A soup which is really creamy (Thanks to the butter itself), nutritious and yummy. One day just like that I had the feeling to make something different for the dinner and I didnt want to have dal chawal or khichdi So I thought of combining rice with this buttery soup. For us it turned out great.
Peanut Butter is a bank of nutrition. Its rich in fibre, potassium, proteins, magnesium, healthy fats, Vitamin E. So precisely, its a treat for heart health, bones and muscles and also helps control the blood pressure. Yes its high in calories and those on a diet plan, shall have it in moderation.
A very popular soup in West Africa, peanut butter soup owes its origin in it and is made by using easy ingredients like: .onion, tomato, garlic, sweet potato, spinach, other vegetables of the season and yes peanuts and peanut butter. It is coupled with rice for a healthy lunch or dinner.
When all vegetables are sauted, we add at last the peanut butter and some like it creamy. So for those, a word of caution, add less water so that the soup doesnt become runny. Let the vegetables cook with spinach as spnach leaves water and little bit of crunchy vegetables make this soup more amazing. Also for those who are new to my blog or cooking for that matter, I would like to share my special tip to cook veggies easily: whenever you add vegetables, add little bit of salt to it and cover with lid. Vegetables dont stick to the pan and even with less oil we can cook them easily without burning them up. So adding lot of oil for easy cooking is not really a fair choice when we wish to have a healthy regime. And even then if they stick to pan (which is possible if we have vegetables which are not leaving their water), then sprinkle some water with hand in between the sautings or you may keep a small bowl of water over the lid of pan. Trust me with these tips your vegetables would never stick to the pan (Of course, don’t leave the burner on forever).
I enjoyed making and eating this new soup..
Are you going to give it a try? Remember to share your views about it.
Happy Cooking!!
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| Prep Time | 10 min |
| Cook Time | 15 min |
| Servings |
bowls
|
- 1 small Onion
- 4-5 cloves garlic
- 1 large Tomato
- few sprigs fresh palak leaves (Spinach)
- 1 small sweet potato
- 1 tsp Desi Ghee
- 2 tablespoon Peanut Butter
- a few Peanuts
- 1 cup Water
- Salt and Black Pepper as per taste
- 1 tsp Mixed Herbal Seasoning
Ingredients
|
|
- Wash all the vegetables under tap.
- Chop all veggies in small chunks. For garlic, you may grate or chop as you prefer it.
- Take a large Pan with thick bottom. Add desi ghee and add onion garlic to it. Saute them till transparent and add tomatoes.
- Once tomatoes are done, add rest veggies (sweet potato and spinach). Add little salt here and since spinach leaves water, veggies would be easily cooked. Cover with lid and it takes around 5-6 min. If you want crunchy vegetables, saute for around 3 min.
- Add water and boil for one min. veggies would be done by now. You may add more salt, black pepper and herbs seasoning.
- Add peanut butter of your choice. For more creamy, you may add more peanut butter and yes the calories would increase for sure. Give it a boil and it should nit have more water to avoid it being too runny.
- Your Peanut butter soup is ready. Serve it hot with Rice!!
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 166 |
| % Daily Value* | |
| Total Fat 12.2g | 16% |
| Saturated Fat 3g | 15% |
| Cholesterol 2mg | 1% |
| Sodium 112mg | 5% |
| Total Carbohydrate 10.8g | 4% |
| Dietary Fiber 2.7g | 10% |
| Total Sugars 4.9g | |
| Protein 6.3g | |
| Vitamin D 0mcg | 0% |
| Calcium 11mg | 1% |
| Iron 3mg | 14% |
| Potassium 344mg | 7% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
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