I have read several recipes for “African” soups or stews which use peanut butter or ground peanuts and sweet potatoes. They looked yummy but generally had a million and one ingredients. Not my style. Inspired by the flavors though, I created this. I chose pumpkin instead of sweet potatoes to keep carbohydrates and calories lower. I also added some spice and warmth with cayenne and ginger… we loved it. It’s hearty and warm and filling. Like a bear hug in a soup bowl. Enjoy!
10 oz skinless chicken breast, cubed
1 tsp olive oil
1/2 yellow onion, chopped
1 large carrot, chopped
4 cloves garlic, minced
2 cups chicken or vegetable broth
1/4 cup peanut flour (can substitute 2-4 tablespoons peanut butter)
1/2 cup canned pumpkin
1/4 tsp cayenne pepper
1/8 tsp black pepper
1/2 tsp ground ginger
1. Heat oil in a soup pot and add chicken. Cook until golden.
2. Add the onions and carrots, and cook a few minutes until the onions are golden.
3. Add everything else, stir and simmer until carrots are soft. Enjoy!
Makes 2 meal-sized servings
Nutrition Facts (per serving): 300 calories, 9.5 g total fat, 17 g total carb (6 g fiber), 44 g protein
With 2 tablespoons peanut butter instead of peanut flour: 340 cal, 15.5 g fat, 17 g total carb (5 g fiber), 40 g protein)
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