West African Sweet Potato Soup
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Sweet potatoes are a very nutritious vegetable that often gets ignored in the United States. One serving of sweet potato gives you 200% of your daily Vitamin A as well as healthy amounts of Vitamin B6, C and Vitamin E. It is also packed with over one third of your daily fiber requirements. These are just a few of the benefits. Sweet potatoes are also consumed daily in many of the Blue Zones of the world (Blue zones are regions of the world where people live much longer and healthier lives than normal). This soup takes less than an hour to bring together, and with the addition of protein rich peanuts makes a great vegetarian meal. The sweet potatoes used can be the common Beauregard, or you can use the Jewel or Red Garnet (which are often sold erroneously as yams).
MAKES: 4 Servings
PREP/COOK TIME: 45 Minutes
INGREDIENTS
2 Tablespoons extra virgin olive oil
1 onion, chopped fine
1 teaspoon light brown sugar (or maple syrup if you prefer)
4 cloves garlic, minced
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
2 pounds sweet potatoes, peeled, quartered lengthwise and sliced thin
4 cups Magic Chicken stock
1 1/2 cups water
3 tablespoons peanut butter (use a brand that contains only peanuts on the ingredient list)
Salt and pepper to taste
1 Tablespoon fresh cilantro, coarsely chopped
DIRECTIONS
Heat olive oil in a Dutch oven over medium-high heat. Add onion, brown sugar and 1 teaspoon salt and cook, stirring frequently, until onion is softened, 5 to 7 minutes.
Stir in garlic, coriander, and cayenne and cook until fragrant, about 30 seconds.
Add sweet potatoes, broth, water and peanut butter. Bring to a boil over high heat. Turn heat to low and cook, partially covered, until the sweet potatoes can easily be pierced with a paring knife, about 25 to 30 minutes.
Remove the soup from the heat and puree with an immersion blender until smooth. Return to stove top to re-heat if needed. Season to taste with salt and pepper. Ladle into bowls and top with cilantro and toasted pumpkin seeds, if desired.
