There are definitely leaves on the roads, which means it is acceptable to be eating Autumnal foods and what better than African Peanut, Carrot and Tomato Soup. This soup has been prepared in Instant Pot meaning your meal is ready at the table even quicker.
So from today SOUP SEASON has begun, what is your favourite soup? For me, it's so hard to choose just one. I and my family adore soups, especially those are thick and creamy be it Pumpkin Miso Soup, Broccoli and Pear Soup, Roasted Thai Cauliflower Soup or Goji Berries, Mushroom and Sweet Potato Soup.
Can not wait to bring out my pots, pans and pressure cooker to make all these healthy, nutritious and delicious soups, but for today I'm sharing a new cozy recipe of African Peanut, carrot and Tomato Soup!
AFRICAN PEANUT, CARROT AND TOMATO SOUP
I have not been to Africa or tried many African foods, so can't claim that this soup is an authentic African dish. But seeing many East African dishes being cooked in our home, I have seen in most of the recipes peanuts, coconut milk and spices are to make flavourful dishes thus this soup was born and we loved it. I'm pretty sure you'll like too.
This vegan and nutritious soup recipe is just not for the soup season but can be prepared all year round that you'll want to make it over and over again. The ingredients that are used in this recipe are very basic, available throughout the year and budget-friendly, definitely a win for uni students who have had enough of tinned soup.
African peanut, carrot and tomato soup is hearty and an easy recipe for a filling and nutritious meal. A comforting soup, that is wholesome and enriched with deep flavours which you won't get of tired anytime soon.
To serve this soup, we used our Sophie Conran for Portmeirion White range.
The Sophie Conran for Portmeirion range is an absolutely stunning range of timeless tableware featuring her signature rippled design. The range is so versatile, it can complement your spring, summer, autumnal and winter dishes. It can be mixed and matched to create your own bespoke collection of tableware and would make you proud to bring to the table at a dinner party as the look is very polished. The products feature a rock-hard and chip resistant glaze assuring you of perfect quality every time.
The pair of bistro bowls are made from rippled white porcelain. They are generously sized and I adore the wide rim and I feel like I am immediately transported to a fine dining restaurant.
The 12 piece Coupe set is a complete set of large and small plates and couple bowls. Each piece in the set displays the ripple pattern and provides elegance to the table. The hand-thrown touch is really evident in each piece and I love that each piece is ever so slightly different from the other. Each dish is also microwave, oven, and dishwasher safe - always handy!
The White Handled Roasting Dish arrived in a beautiful gift box and was gorgeously presented. This dish also showcases the stunning rippled design making it the perfect oven-to-table pice. The handles make it easier to carry and it too is freezer, dishwasher, and microwave safe.
I think the collection would make a beautiful gift now that Christmas is approaching steadily, or maybe for someone who has recently moved house.
LET'S LOOK AT THE INGREDIENTS
For this soup, all the ingredients required are very basic and available in your pantry.
Peanut butter - use crunchy or smooth, it won't affect the taste of it.
Carrot - Available all year round and inexpensive. If fresh is not available use frozen or canned.
Tomato - I have used tinned ones but one can use fresh.
Olive oil - Used to saute onion and carrots.
Onion - I have used white onion but if you prefer red/purple go for it.
Spices - I have used all dried and warm ground spices such as ginger, black pepper, cinnamon and clove, they add flavours and bit of a kick and definitely helps you to recover from viral infections.
Coconut milk - It's vegan, contains good fat and adds creaminess to the soup.
Red chili paste - again to add some spiciness to the soup, if you don't have it use harissa paste instead.
Vegetable stock - Brings out the extra delicious flavours to the soup, if not fresh use stock cube and hot water.
FAQ
I don't have a pressure cooker, can I make this soup on a stovetop?
Definitely, you can. Only it will take longer to cook but there will be no compromise on taste or texture.
Is this soup suitable for a gluten-free diet?
Yes, as all the ingredients are naturally gluten-free, also it is plant-based and dairy-free too.
Can I freeze this soup?
100% yes, once it is totally cool down, store it in a freeze-proof container, seal it properly and store it in the freezer for up to several weeks. Whenever you want to have it, remove the container from the freezer, let it thaw on the kitchen worktop, reheat it again, make sure it is piping hot and serve.
HOW TO MAKE AFRICAN PEANUT, CARROT AND TOMATO SOUP IN AN INSTANT POT?
Check out the written method in the recipe card below.
AFRICAN PEANUT, CARROT AND TOMATO SOUP
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Yield: 4-6 servings
African Peanut, Carrot and Tomato Soup
This African style peanut, carrot and tomato soup is prepared with SO-GOOD-FOR-YOU ingredients, it's vegan, quick and gluten free. It's hearty and delicious and ticks all the boxes!
prep time: 10 Mcook time: 20 Mtotal time: 30 M
ingredients:
Soup
- 6 medium-size carrots peeled and roughly chopped
- 1 can tinned tomatoes
- 1 big onion roughly chopped
- 1 TBSP olive oil
- 1 can light coconut milk
- 2 TBSP peanut butter
- Salt
- 1/2 TSP. Black Pepper
- 1/2 TSP. ground ginger
- 1/2 TSP. ground cinnamon
- 1/4 TSP. ground clove
- 1 TSP. ground cumin
- 1 TSP, chili paste
Toppings
- Red chili flakes
- Coconut milk
- Freshly chopped parsley
- Lightly roasted and crushed peanuts
- Lime wedges
instructions:
How to cook African Peanut, Carrot and Tomato Soup
Soup
- Press the saute button on your instant pot panel.
- Add oil and onion, saute the onion for a minute or so.
- Then add roughly chopped carrots and cook for a couple of minutes.
- Tip in the tomatoes and all the ground spices along with the salt.
- Add vegetable stock and give it a stir.
- Close the lid and set the high pressure for 8 minutes.
- 10 minutes NPR then release the steam.
- Add peanut butter and coconut milk.
- Blend it in the blender or hand blender.
- Check the seasoning, and serve HOT in a serving bowl.
- Top it up with crushed peanuts, red chili flakes, and finely chopped parsley.
- Drizzle some coconut milk.
- Enjoy with crusty bread or rolls or have it on its own.
NOTES:
If you don't want to use tinned tomatoes, use fresh tomatoes.
Fresh ginger can be used instead of dried ground ginger.
Harissa paste can be used instead of chili paste.
Fresh ginger can be used instead of dried ground ginger.
Harissa paste can be used instead of chili paste.
Calories
285.77
285.77
Fat (grams)
24.20
24.20
Sat. Fat (grams)
15.65
15.65
Carbs (grams)
17.96
17.96
Fiber (grams)
4.80
4.80
Net carbs
13.16
13.16
Sugar (grams)
6.40
6.40
Protein (grams)
4.99
4.99
Sodium (milligrams)
368.23
368.23
Cholesterol (grams)
0.00
0.00
The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.
All rights reserved -2010-2019 Jagruti's Cooking Odyssey
Disclaimer- I was gifted the Sophie Conran for Portmeirion products (Bistro soup bowls, 12 piece dinner set and large roasting tray) and not told or paid to write anything positive. All thoughts and opinions are my own. Thank you, Portmeirion team.
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