Curried Sweet Potato & Peanut Soup

4.8

(18)

17 Reviews

In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

Lauren Grant

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

35 mins

Additional Time:

5 mins

Total Time:

40 mins

Servings:

Yield:

6 cups

Nutrition Profile:

Diabetes-Friendly Dairy-Free Healthy Aging Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Low-Calorie

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Ingredients

2 tablespoons canola oil
1 ½ cups diced yellow onion
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
4 teaspoons red curry paste (see Tip)
1 serrano chile, ribs and seeds removed, minced
1 pound sweet potatoes, peeled and cubed (1/2-inch pieces)
3 cups water
1 cup "lite" coconut milk
¾ cup unsalted dry-roasted peanuts
1 (15 ounce) can white beans, rinsed
¾ teaspoon salt
¼ teaspoon ground pepper
¼ cup chopped fresh cilantro
2 tablespoons lime juice
¼ cup unsalted roasted pumpkin seeds
Lime wedges

Directions

Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until softened and translucent, about 4 minutes.
Stir in garlic, ginger, curry paste, and serrano; cook, stirring, for 1 minute. Stir in sweet potatoes and water; bring to a boil. Reduce heat to medium-low and simmer, partially covered, until the sweet potatoes are soft, 10 to 12 minutes.
Transfer half of the soup to a blender, along with coconut milk and peanuts; puree. (Use caution when pureeing hot liquids.) Return to the pot with the remaining soup. Stir in beans, salt, and pepper; heat through. Remove from the heat. Stir in cilantro and lime juice. Serve with pumpkin seeds and lime wedges.

Tips

Tip: You can find red curry paste in the Asian section of many grocery stores, packaged in a small glass jar.

To make ahead: Refrigerate soup for up to 3 days. Reheat before serving.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

345	Calories
19g	Fat
37g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 345
% Daily Value *
Total Carbohydrate 37g	14%
Dietary Fiber 8g	30%
Total Sugars 7g
Protein 13g	25%
Total Fat 19g	25%
Saturated Fat 4g	22%
Vitamin A 10785IU	216%
Vitamin C 8mg	8%
Folate 95mcg	24%
Sodium 594mg	26%
Calcium 88mg	7%
Iron 2mg	12%
Magnesium 90mg	21%
Potassium 699mg	15%

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.

Curried Sweet Potato & Peanut Soup

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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