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–+ servings

Healthy Sweet Potato Peanut Soup Recipe

This healthy recipe blends creamy peanut butter with sweet potatoes and warm spices for a rich, comforting slow cooker soup. It's an affordable, no
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Active Time 30 minutes
Course Soup
Cuisine West African-Inspired
Servings 6

Equipment

  • Slow cooker (6-quart or larger)
  • Immersion blender (or countertop blender)

Ingredients
  

  • 1 tablespoon extra virgin olive oil
  • 1 small yellow onion chopped (about 1 cup)
  • 3 cloves garlic minced (about 1 tablespoon)
  • 1 tablespoon minced fresh ginger
  • 2 teaspoons ground allspice
  • 1 teaspoon kosher salt
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper plus more to taste
  • 4 medium-large sweet potatoes about 3 pounds, peeled and diced into ¾-inch cubes (about 9 cups)
  • 4 cups low sodium vegetable broth or low sodium chicken broth more as needed
  • 1 can (15 ounces) no-salt-added tomato sauce
  • ½ cup creamy peanut butter

For Serving

  • Chopped fresh cilantro
  • Chopped dry-roasted unsalted peanuts

Instructions
 

  • Sauté Aromatics: Warm the olive oil in a skillet over medium heat. Add chopped onion and cook, stirring occasionally, until softened, about 4 minutes. Stir in the garlic, ginger, allspice, salt, cinnamon, and cayenne, cooking for another 30 seconds until the spices become fragrant. Transfer everything into your slow cooker.
  • Slow Cook the Soup: Add sweet potatoes, broth, tomato sauce, and peanut butter to the slow cooker. Stir well to combine. Cover and cook on low for 5 to 6 hours, or on high for 2½ to 3½ hours, until the sweet potatoes are tender when pierced with a fork.
  • Blend and Finish: Use an immersion blender to puree the soup directly in the slow cooker until smooth. If you prefer a thinner consistency, add more broth or water. (If using a traditional blender, transfer the soup in batches, only filling the container a third of the way to avoid splattering.) Taste and adjust seasoning, adding more salt or cayenne for extra heat. Serve hot, garnished with chopped cilantro and peanuts.

Notes

Storage Tips: Refrigerate leftovers for up to 5 days or freeze for up to 3 months. Reheat on the stove or in the microwave, thinning with extra broth or water if needed.
Adaptations
  • Add Protein: Stir in cooked, shredded or diced chicken before serving for extra protein.
  • Boost Veggies: Mix in 2 cups finely chopped kale after blending. Cover and cook on high for about 10 minutes, until tender.
Keyword easy healthy soup recipes, healthy recipes, healthy sweet potato soup, slow cooker peanut soup, sweet potato peanut butter soup, vegetarian crockpot soup
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