Women's Menopause Health Center January 2008 Newsletter.
African Peanut Soup.
Traditionally, the peanuts in this West African soup are hand-ground with a pestle and mortar. To simulate the flavor and simplify the process, use a smooth peanut butter like Arrowhead Mills aflatoxin-free peanut butter that has no salt or sugar added
2 medium onions, chopped
2 large green or red bell peppers
4 medium cloves garlic, mashed
2 tablespoons canola oil
One 28-ounce can whole tomatoes (with juice), chopped coarsely
8 cups vegetable stock
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red chili peppers
1/2 cup uncooked short-grain brown rice
2/3 cup no-salt, no-sugar smooth Arrowhead Mills peanut butter
In a large soup pot, saute the onions, bell peppers and garlic in the oil until the onions just begin to brown. Add the tomatoes with juice, stock, black pepper and chili peppers. Simmer, uncovered, over low heat for 30 minutes. Add the rice, cover and simmer 15 minutes more. Stir in the peanut butter until dissolved and smooth. Heat to a simmer and serve.
serves 8
PER SERVING:
251 calories; 8g Prot.; 15g Fat;
0mg Chol.; 209mg Sod.: 4g Fiber.
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