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!
|1 tbsp (15 mL)||peanut oil|
|1 lb (16 oz)||baby carrots|
|2||ribs celery, chopped|
|1||large white or yellow onion, sliced|
|4½ cups (1 L)||water|
|2 cups (500 mL)||fat-free milk|
|1 lb (16oz)||baking potatoes, peeled and sliced (about 2 large potatoes)|
|⅓ cup (75 mL)||creamy peanut butter|
|2 tbsp (30 mL)||minced fresh ginger (or 2 tsp (10 mL) ground ginger)|
|1½ tsp (7 mL)||salt|
|1½ tsp (7 mL)||pepper|
Place a stockpot over low heat; add the oil, carrots, celery, and onion; cover. Stir occasionally for 8 minutes, or until the onions are translucent.
Add the water, milk, potatoes, peanut butter, ginger, salt and pepper.
Cover, and bring to a boil. Reduce the heat. Simmer, uncovered, until the veggies are tender, about 25 minutes.
In a blender, puree the soup in batches. Return the pureed soup to the clean stockpot. Adjust the seasonings. Heat though over low heat.
Proteins: 9 g
Total Fat: 10 g fat (2 g saturated; 5 g monounsaturated)
Carbohydrates: 30 g
Cholesterol 1 mg
Fiber: 5 g
Sodium 732 mg
To view a PDF version of this recipe, click here.