Recipe: Sweet Potato and Pumpkin Soup with Peanuts

Name: Sweet Potato and Pumpkin Soup with Peanuts
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Ingredients: 3 cups low-sodium Vegetable Broth; 1 celery stalk, roughly chopped; 1 cup roughly chopped tomato; 1 red bell pepper, chopped; 1 large sweet potato, peeled and cut into 2 inch cubes; 1 small pumpkin, peeled and cut into 2 inch cubes; 1 bay leaf; 1 teaspoon paprika; 2 cups roasted unsalted peanuts; Baby sage leaves (optional)

December 2, 2020

This recipe from my cookbook was republished on Well+Good for their wonderful list of high-protein vegetarian dinner recipes created by chefs and dietitians:

This soup is a go-to for Maya Feller, MS, RD, CDN of Brooklyn-based Maya Feller Nutrition. “This recipe is one of my favorites; the combination of the sweet potato and pumpkin are almost sweet and savory,” she says. “It’s a great source of antioxidants, fiber, and plant based protein.” 12 grams of protein per serving, at that.

Sweet Potato and Pumpkin Soup with Peanuts

Recipe by Maya Feller

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

266

kcal

A southern take on a West African peanut soup, this soup has a savory yet still sweet and nutty flavor. Peanuts are a great source of heart-healthy fats and plant-based protein. This dish calls for fresh pumpkin, but you can use additive-free canned pumpkin for a similar taste.

Ingredients

3 cups low-sodium Vegetable Broth
1 celery stalk, roughly chopped
1 cup roughly chopped tomato
1 red bell pepper, chopped
1 large sweet potato, peeled and cut into 2 inch cubes
1 small pumpkin, peeled and cut into 2 inch cubes
1 bay leaf
1 teaspoon paprika
2 cups roasted unsalted peanuts
Baby sage leaves (optional)

Instructions

In a large Dutch oven, bring 1 cup of broth to simmer over medium heat.
Add the celery, tomato, and bell pepper and cook for 5 to 7 minutes, or until softened
Add the sweet potato, pumpkin, bay leaf, paprika, and the remaining 2 cups of broth. Cover and cook for 30 minutes, or until the sweet potato and pumpkin are soft.
Add the peanuts and cook for 5 minutes, or until the peanuts become less crunchy. Discard the bay leaf.
Transfer to a heat-safe blender, and pulse until the soup has a batter-like consistency
Serve with Grilled Hearts of Romaine with Buttermilk Dressing and protein of your choice. If using, garnish with baby sage leaves.

Notes

Prep Tip: If you prefer a less nutty flavor, reduce the quantity of peanuts, or simply use ½ cup as garnish and divide it between each serving.

Nutrition Facts

8 servings per container

Amount Per ServingCalories266
% Daily Value *
Total Fat 18g 28%
Cholesterol 0mg 0%
Sodium 50mg 3%
Total Carbohydrate 19g 7%
- Dietary Fiber 5g 20%
- Sugars 6g
Protein 12g 24%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Maya Feller

Maya Feller, MS, RD, CDN is the founder and lead dietitian at Maya Feller Nutrition. In her practice, her team provides medical nutrition therapy and nutrition coaching for cardiovascular disease, diabetes, mood disorders, developmental disabilities, disordered eating, and more. Maya believes in providing inclusive nutrition education from an anti-bias patient-centered, culturally humble approach to help people make informed food choices. Maya shares her approachable, food-based solutions with millions of people through regular speaking engagements, writing, her social platforms, and as a national nutrition expert on Good Morning America, is a Healthline Medical Advisor, and on the advisory board for SHAPE and Parents, as well as appearing on TODAY Show, Tamron Hall, and in The New York Times, mindbodygreen, Well+Good, Food Network, Martha Stewart, Real Simple, Good Housekeeping, Cooking Light, Eating Well, Prevention, Glamour, SELF, and more. She is the author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life and Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World (goop Press, January 24, 2023).