African Peanut Soup
Servings: 3
Calories: 517kcal
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Ingredients
- 1 cup (190 g) brown rice (uncooked)
- ⅓ cup (65 g) red lentils, dried
- 2 cups (500 ml) vegetable broth
- 1 cup (250 ml) water
- 2 tbsp nutritional yeast
- ½ red onion
- 1 small carrot
- ½ medium zucchini (courgette)
- 0.2 inches (0.5 cm) ginger, fresh (or ½ tbsp powdered ginger)
- 1 clove garlic
- 3 tbsp peanuts
- 3 tbsp tomato paste
- 3 tbsp peanut butter
- 1 tbsp soy sauce
- A few dashes hot sauce
Instructions
- Prepare the brown rice according to package instructions.
- In a pot add the red lentils, vegetable broth and water. Bring to the boil, then reduce to low-medium heat.
- Cut the onion, carrot and courgette and add them to the broth.
- Add the garlic and ginger to the broth as well.
- Add the peanuts.
- Add the nutritional yeast, tomato paste and peanut butter to the mixture.
- Add the soy sauce last but check it’s not already too salty.
- If you like it spicy add the hot sauce.
- Let it simmer nicely until the rice is ready.
- Serve in a bowl, eat. Yum!
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Nutrition
Calories: 517kcal | Carbohydrates: 78g | Protein: 21g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Sodium: 1116mg | Potassium: 971mg | Fiber: 13g | Sugar: 8g | Vitamin A: 3436IU | Vitamin C: 13mg | Calcium: 77mg | Iron: 4mg