Low-Calorie • Vegetarian • Gluten-Free

Active30 min

Total50 min

Quinoa Peanut Soup (Sopa de Mani)

This spicy vegetable, quinoa and peanut soup recipe is a modern take on a traditional Bolivian soup recipe called sopa de mani. Make it a heartier meal by adding diced cooked chicken or turkey breast to the soup.

• 1 tablespoon canola oil
• ¾ cup chopped onion
• 2 cloves garlic, minced
• 1 cup sliced carrots
• 1 cup diced potatoes
• ½ cup quinoa
• 4 cups vegetable broth or reduced-sodium chicken broth
• 2 cups water
• ½ cup chopped red bell pepper
• ¼ cup natural peanut butter
• 1 tablespoon chopped fresh parsley
• 1 tablespoon hot sauce, such as Tabasco
• Ground pepper to taste

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until softened, 4 to 5 minutes. Stir in garlic and cook, stirring, for 30 seconds. Stir in carrots, potatoes and quinoa, then add broth and water. Bring to a boil over high heat.

2. Reduce heat to maintain a simmer, cover and cook until the quinoa and vegetables are tender, about 18 minutes. Stir in bell pepper and cook, stirring, for 3 minutes more. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.

Serves 6: about 1⅓ cups each

Calories 190 | Fat 9g (sat 1g) | Cholesterol 0mg | Carbs 21g | Total sugars 4g (added 0g) | Protein 6g | Fiber 4g | Sodium 510mg | Potassium 345mg.

Nutrition bonus: Vitamin A (88% daily value) | Vitamin C (38% dv).