The secret ingredient to this soup is peanut butter. Nuts add a good dose of protein and healthy fat to a marvelous mix of vegetables. Be careful if you choose to puree the soup in a blender—hot liquids will explode, so cool the soup down if you’re not using an immersion blender.
- 1 tablespoon canola oil
- 1 large onion, diced
- 1 medium red bell pepper, seeded and diced
- 2 medium carrots, diced
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon freshly ground black pepper
- 1 clove garlic, minced
- 1 teaspoon fresh ginger, peeled and grated
- 1 large sweet potato, peeled and cubed
- 6 cups low-sodium vegetable broth
- 1 (14.5-ounce) can no salt added diced tomatoes, with their juices
- 2/3 cup natural peanut butter
- 2 teaspoons honey
- 1/2 cup scallion greens, chopped
- Heat the oil in a large pot over a medium-high heat. Add the onions, bell pepper and carrots and cook, stirring until the vegetables soften. Add the cayenne, black pepper, garlic and ginger and cook for 1 minute more.
- Stir in the sweet potato, broth and tomatoes and bring to a boil. Reduce the heat to medium-low and simmer until the potatoes are tender, about 20 minutes.
- Puree the soup in the pot using an immersion. Add the peanut butter and honey and stir, over low heat, until the peanut butter melts. Serve warm, garnished with the scallions.
|Amount per serving|
|% Daily Value*|
|Total Fat 17g||22%|
|Saturated Fat 3g||15%|
|Trans Fat 0g|
|Polyunsaturated Fat 4.5g|
|Monounsaturated Fat 9g|
|Total Carbohydrate 25g||9%|
|Dietary Fiber 5.5g||18%|
|Total Sugars 12g|
|Includes 4g Added Sugars||8%|
|Sugar Alcohol 0g|
|Other Carbohydrate 7g|
|Vitamin D 0mcg||0%|
|Vitamin A 626.1mcg||70%|
|Vitamin C 40.6mg||45%|
|Vitamin E 3.6mg||25%|
|Vitamin K 23.6mcg||20%|
|Vitamin B6 0.3mg||20%|
|Vitamin B12 0mcg||0%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Low Sodium Vegetable Broth (water, Organic Carrots, Organic Onion, Organic Celery, Organic Leeks, Organic Tomato Puree, Organic Mushrooms, Organic Garlic, Sea Salt, Organic Savory Leaf, Organic Ground Bay Leaf), Diced Tomatoes (tomatoes, Tomato Juice, Calcium Chloride, Citric Acid), Peanut Butter (ground Peanuts), Onion, Sweet Potato, Carrots, Red Bell Pepper, Scallions, Canola Oil, Honey, Garlic, Ginger, Black Pepper, Cayenne Pepper.
It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping.