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West African Peanut Soup with Turkey

West African Peanut Soup with Turkey

Lunch
Prep Time
15min
Cook Time
15min
Servings
1
Calories
417
Chef's Note

For an authentic West African flavor, you can add a tablespoon of chopped cilantro as garnish. The key to this soup is balancing the earthy peanut flavor with the spices - don't rush the step where you toast the spices with the tomato paste, as this develops a deeper flavor profile. If you prefer a smoother soup, you can blend half the soup and mix it back in.

Tags
high-protein
African
turkey
soup
quick
dairy-free
calorie deficit
lunch
West African
Ingredients

  • 4 oz ground turkey (93% lean)

  • 1/4 medium onion

  • 2 cloves garlic

  • 1 tsp ginger

  • 2 oz sweet potato

  • 1 tbsp tomato paste

  • 1 tbsp natural peanut butter (no sugar added)

  • 1 cup low-sodium chicken broth

  • 1 cup kale

  • 1/2 tsp ground cumin

  • 1/4 tsp ground coriander

  • 1/8 tsp cayenne pepper

  • 1 tsp olive oil

  • 1/4 tsp salt

  • 1/8 tsp black pepper

Instructions
  • 1

    Dice 1/4 medium onion, mince 2 cloves of garlic, and peel and grate 1 teaspoon of fresh ginger.

  • 2

    Peel and dice 2 oz of sweet potato into 1/2-inch cubes.

  • 3

    Wash and chop 1 cup of kale, removing the tough stems.

  • 4

    Heat 1 teaspoon of olive oil in a medium pot over medium heat. Add the diced onion and cook for 3 minutes until softened.

  • 5

    Add the minced garlic and grated ginger to the pot and cook for 30 seconds until fragrant.

  • 6

    Add 4 oz of ground turkey to the pot, breaking it up with a wooden spoon. Cook for about 5 minutes until browned.

  • 7

    Stir in 1 tablespoon of tomato paste, 1/2 teaspoon of ground cumin, 1/4 teaspoon of ground coriander, and 1/8 teaspoon of cayenne pepper. Cook for 1 minute to toast the spices.

  • 8

    Add the diced sweet potato and 1 cup of low-sodium chicken broth to the pot. Bring to a simmer, then reduce heat to medium-low and cook for 8 minutes until the sweet potato is tender.

  • 9

    Whisk in 1 tablespoon of natural peanut butter until fully incorporated.

  • 10

    Add the chopped kale and cook for 2 minutes until wilted.

  • 11

    Season with 1/4 teaspoon of salt and 1/8 teaspoon of black pepper, adjusting to taste.

  • 12

    Serve hot in a bowl.

Nutrition Information (per serving)
417
Calories
42g
Protein
31g
Carbs
14g
Fat
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