Sierra Leone • Africa • medium • 60 mins
Sierra Leone Groundnut Soup
Description
Groundnut Soup, also known as peanut soup, is a beloved dish in Sierra Leone, characterized by its rich, creamy texture and nutty flavor. It holds cultural significance as a staple in many households, often enjoyed during communal meals and celebrations.
Ingredients
- 1 cup groundnut (peanuts), roasted and ground
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1-2 green chilies, chopped (optional)
- 4 cups chicken or vegetable broth
- 2 medium tomatoes, chopped
- 1 medium sweet potato, diced
- 1 cup spinach or kale, chopped
- Salt to taste
- Black pepper to taste
- 2 tablespoons palm oil or vegetable oil
Instructions
- In a large pot, heat the palm oil over medium heat. Add the chopped onions, garlic, and ginger, and sauté until the onions are translucent.
- Stir in the chopped tomatoes and green chilies, cooking until the tomatoes break down.
- Add the diced sweet potato and cook for a few minutes, stirring occasionally.
- Pour in the chicken or vegetable broth and bring to a boil. Reduce heat and simmer until the sweet potatoes are tender, about 15-20 minutes.
- Stir in the ground peanuts and mix well. Allow the soup to simmer for another 10 minutes, stirring occasionally.
- Add the chopped spinach or kale and cook for an additional 5 minutes.
- Season with salt and black pepper to taste.
- Serve hot, often accompanied by rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan, vegetarian
⚠️ Allergens: nuts
Health Benefits
Groundnut soup is rich in healthy fats, protein, and fiber from the groundnuts, which support heart health and provide sustained energy. The inclusion of spinach or kale adds essential vitamins A, C, and K, promoting immune function and bone health. Sweet potatoes contribute complex carbohydrates and antioxidants, aiding digestion and overall wellness. This dish is culturally significant in Sierra Leone, showcasing the use of local ingredients that align with dietary needs such as being vegan, dairy-free, and gluten-free.
Cultural Significance
Groundnut Soup is a traditional dish that reflects the agricultural practices of Sierra Leone, where peanuts are widely cultivated. It is often prepared during family gatherings and celebrations, symbolizing hospitality and community.
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