Lentils.org

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Lentils.org

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Slow-Cooker African Peanut Soup

Prep Time: 10 Minutes

Total time: 3 Hours 40 Minutes

Servings: 6

Take your weeknight soup to a new level with warm harissa spices, coconut milk, and rich peanut butter. The lentils in this dish break down creating a savoury and nutritious canvas for all of the flavours to comingle. Your taste buds will have a flavour party!

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    2 cups (500 mL) vegetable or chicken stock

    2 (14 oz/398 mL) cans light coconut milk

    2 cups (500 mL) grated or small diced sweet potato

    1 cup (250 mL) grated or small diced carrot

    1 cup (250 mL) finely diced white onion

    4 garlic cloves, minced

    1 cup (250 mL) split red lentils

    1 Tbsp (15 mL) harissa spice blend*

    1/2 cup (125 mL) peanut butter (no added sugar, where possible)

    1 lime, zest and juice

    to taste, salt and pepper

    1/2 cup (125 mL) chopped fresh cilantro


Directions

  1. In a 6-quart slow cooker, combine stock, coconut milk, sweet potato, carrot, onion, garlic, lentils, spices, and peanut butter. Stir well so that the peanut butter is evenly distributed. Secure the lid and cook for 3.5 hours on high setting or until vegetables are tender.
  2. When soup is ready, stir in lime juice and zest, and season to taste with salt and pepper. Pour into bowls and garnish each with cilantro.

MAKE YOUR OWN Harissa Spice Blend*
2 tsp (10 mL) ground cumin
1 tsp (5 mL) whole coriander seeds
1 tsp (5 mL) whole caraway seeds
1 tsp (5 mL) chili flakes
½ tsp (2 mL) garlic powder

Toast whole coriander and caraway seeds in a sauté pan on low heat until aromatic. Toss in a spice/coffee grinder and process with remaining spices. A mortar and pestle can be used to grind the spices as well. Use as desired in recipes.


Nutritional Information

  • Serving Size: 1 1/2 cups (375 mL)
  • Per serving:
  • Calories 400
  • Total Fat 19 g
  • Saturated Fat 7 g
  • Cholesterol 0 mg
  • Carbohydrates 44 g
  • Dietary Fibre 10 g
  • Sugar 10 g
  • Protein 15 g
  • Sodium 290 mg
  • Potassium 733 mg
  • Folate 45 mcg