Quinoa Peanut Soup (Sopa de Mani)

4.8

(4)

4 Reviews

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.

EatingWell Test Kitchen

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

30 mins

Additional Time:

20 mins

Total Time:

50 mins

Servings:

Yield:

8 servings, about 1 cup each

Nutrition Profile:

Dairy-Free Healthy Immunity Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

2 teaspoons canola oil
¾ cup chopped onion
2 cloves garlic, minced
1 cup sliced carrots
1 cup diced potatoes
½ cup quinoa
4 cups vegetable broth or reduced-sodium chicken broth
2 cups water
½ cup chopped red bell pepper
¼ cup natural peanut butter
1 tablespoon chopped fresh parsley
Freshly ground pepper to taste
1 tablespoon hot sauce, such as Tabasco

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.
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.

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

190	Calories
9g	Fat
22g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/3 cups
Calories 190
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 4g	13%
Total Sugars 4g
Protein 6g	12%
Total Fat 9g	11%
Saturated Fat 1g	6%
Vitamin A 4399IU	88%
Vitamin C 23mg	25%
Folate 45mcg	11%
Sodium 510mg	22%
Calcium 31mg	2%
Iron 1mg	7%
Magnesium 42mg	10%
Potassium 345mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Quinoa Peanut Soup (Sopa de Mani)

Ingredients

Directions

Nutrition Facts (per serving)

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