Soups and Salads

Whether you’re hosting a dinner party or packing your lunch, these soups and salad recipes containing high-quality U.S. peanuts are full of heart-healthy protein. These nutritious peanut-based recipes will be sure to curb your hunger and satisfy all your tastebuds.


Spicy Lentil Soup

Warm up on a cold day with a hearty bowl of spicy vegetarian soup. Serve with a side of bread and a simple green salad for a well-balanced meal.

'Peanuts and Pulses' Summer Salad

High-fibre lentils and protein-packed peanuts make this salad a great choice for both your taste buds and your health. Make this recipe your own by adding in other seasonal fruits and vegetables, or a sprinkling of crumbled feta cheese.

Spicy Chipotle Sweet Potato Soup

This sweet and spicy soup is perfect for lunch or dinner and delicious garnished with peanuts, avocado and sour cream. Serve with tortilla wedges.

Thai Mango Salad with Roasted Peanuts

This colourful salad complements fish, chicken and pork especially well. Peaches also work as a substitute for mangos. If using fresh peaches, peel, then cut into thin slices. If using canned, choose the variety packed in its own juice (unsweetened) then drain very well and pat dry.

Golden Yam and Peanut Soup

Creamy peanut butter and golden yams lend rich color and a velvety texture to this elegant soup. Enjoy it as a prelude to any holiday or special-occasion dinner.

Cold Asian Noodle Salad

If fresh pasta is not available, this dish is just as tasty with dried pasta. Use tricolour or spinach pasta for a more colourful salad and for an additional boost of flavour and protein, sprinkle a handful of chopped peanuts on the salad before serving.

Creamy Ginger Carrot Soup

This tasty soup can be a great appetizer or the perfect meal to warm you up on a cold day. Either way, it’s delicious and nutritious!

Thai Beef Salad

With the kick of Thai spices, this dish will fulfill your take-out craving, but with the benefits of protein, fibre and vitamins. This Thai Beef Salad is a delicious, peanut-packed way to fuel up for lunch or dinner.

Shrimp and Peanut Salad

This is a salad that eats like a meal! You’ll love the combination of peanuts and seafood with a splash of Asian flavours.

Celery and Apple Salad

A perfect side dish to your peanut butter and jelly sandwich, this celery and apple Salad topped with peanuts is the perfect combination of salty and sweet.

Cabbage Salad with Peanut Dressing

Who said nutritious food can’t be tasty? Not us! This yummy cabbage salad is topped with a delicious, protein-rich peanut dressing that will have your taste buds dancing.

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Did You Know?

  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.
  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.
  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut-protein
    The peanut contains more protein than any other nut.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada