Embrace Spring with a Flavorful and Nutritious Soup

As winter’s chill fades, its time to invigorate your palate with a dish that balances warmth and vitality. This West African-inspired peanut soup, adapted from a recipe by the renowned food writer Mark Bittman, offers a symphony of flavors and a wealth of health benefits. It’s a vibrant choice to traditional soups, promising to become a staple in your kitchen.

The Power of peanuts: Creaminess and Nutritional Benefits

Peanuts and peanut butter form the creamy base of this soup, providing a rich texture and a boost of essential nutrients. Peanuts are packed with protein,fiber,and healthy fats,contributing to sustained energy and satiety. They are also excellent sources of biotin, copper, niacin, folic acid, vitamin E, thiamine, phosphorus, and magnesium. According to recent studies, incorporating nuts like peanuts into your diet can positively impact cholesterol levels and overall cardiovascular health.

Collard Greens: A Nutritional Powerhouse

Collard greens, a member of the cruciferous vegetable family, add a layer of earthy flavor and a wealth of vitamins and minerals.They are rich in fiber, vitamins A and C, and iron.Collard greens also contain choline, a vital nutrient that supports mood regulation, sleep, muscle function, and cognitive processes like learning and memory. Furthermore, they provide vitamin K, which aids in calcium absorption.

A Symphony of Flavors: Sweet, Savory, and Spicy

While collard greens can have a slightly bitter taste on their own, they harmonize beautifully with the sweetness of sweet potatoes in this soup. The addition of chicken (optional for a vegan version), tomatoes, cayenne pepper, onion, and ginger creates a complex and satisfying flavor profile. Ginger,known for its anti-inflammatory properties,also enhances circulation,boosts immunity,and alleviates muscle soreness.

Recipe: West African Peanut Soup (Adapted from Mark Bittman)

This recipe offers a delightful and nutritious meal, perfect for welcoming the spring season.

Ingredients:

• ¾ cup unsalted peanuts, roughly chopped
• 2 tablespoons peanut oil
• 1 medium red or white onion, chopped
• 1 tablespoon fresh ginger, chopped
• 1 tablespoon garlic, chopped
• ½ pound boneless, skinless chicken (thighs or breasts), cut into bite-sized pieces (optional)
• Pinch of cayenne pepper
• Freshly ground black pepper to taste
• 6 cups low-sodium vegetable broth or water
• 2 sweet potatoes or yams (about 1 pound), peeled and diced
• 8 plum tomatoes, cored and halved (canned diced tomatoes, well-drained, can be substituted)
• ½ pound collard greens, chopped (fresh or frozen)
• ¼ cup peanut butter

Instructions:

1. Heat peanut oil in a large pot over medium heat for 1 minute.Add onion, ginger, and garlic; sauté for 3-5 minutes, stirring frequently, until softened.
2. If using chicken, add it to the pot and cook for 3-4 minutes, until lightly browned.
3. Add ½ cup of the chopped peanuts, cayenne pepper, salt, and pepper. Pour in the broth and add the sweet potatoes, stirring to combine. Bring to a boil, then reduce heat to low and simmer.
4. Stir in the tomatoes and collard greens. Cook for about 10 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
5. stir in the peanut butter until fully incorporated and the soup is creamy.
6. Serve hot, garnished with the remaining ¼ cup of chopped peanuts for added crunch.