Chunky Sweet Potato and Peanut Soup

Chunky Sweet Potato and Peanut Soup

This hearty soup is loaded with flavour making it a great entrée on its own! The crunch from the peanut’s pair well with the creamy cilantro yogurt drizzle. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.  

5-7 people
  • Ingredients


    2 tsp canola oil (10 mL)

    2 small sweet potatoes or 1 large, peeled and chopped (about 1 lb/454 g)

    1 onion, diced (1)

    2 cloves garlic, minced (2)

    1/3 cup chopped, roasted, unsalted peanuts (75 mL)

    3 Tbsp tomato paste (45 mL)

    2 Tbsp chickpea hummus (30 mL)

    2 tsp minced fresh ginger (10 mL)

    3 cups no salt added, vegetable or chicken broth (750 mL)

    Cilantro Yogurt:

    1/2 cup 0% plain Greek yogurt (125 mL)

    2 Tbsp chopped fresh cilantro, mint, basil, dill, or parsley (30 mL)

    1/2 tsp lime zest (2 mL)

  • Directions

    Cilantro Yogurt:

    1. In a bowl, whisk together yogurt, cilantro, and lime zest. Cover and refrigerate until ready to use.


    1. In a soup pot, heat oil over medium-low heat. Add sweet potatoes, onion, and garlic, stirring for about 5 minutes or until onion starts to soften. Stir in peanuts, tomato paste, hummus, and ginger.  Pour in broth and bring to a boil. Reduce heat, cover, and simmer gently for about 20 minutes or until sweet potato is tender.
    2. Ladle soup into bowls and dollop with Cilantro Yogurt.

    Tip: Use butternut squash instead of sweet potato.

Nutritional Analysis

Serving Size
3/4 cup (175 mL)
Total Fat
6 g
Saturated Fat
1 g
0 mg
80 mg
21 g
3 g
7 g
6 g

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