Press, Recipes

Recipe: Sweet Potato and Pumpkin Soup with Peanuts

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
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Sweet Potato and Pumpkin Soup with Peanuts

Recipe by Maya Feller
Servings

8

servings
Prep time

10

minutes
Cooking time

45

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

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