Vegan Richa · by Vegan Richa★ 4.7 (22)
West African Peanut Lentil Soup
NUTRITION · PER SERVING40M COOK
CAL 19%·PRO 36%
CARBS 45G48% OF CAL
9G FIBER1G ADDED10G INTRINSIC26G OTHER11G TOTAL SUGAR
FAT 17G40% OF CAL
3G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A West African-inspired soup of lentils, peanut butter, and vegetables spiced with harissa and cumin. Hearty, warming, and complex in flavor.
mainsoupbeans🥄 saucepandairy freegluten freeveganvegetarian
View the full recipe on Vegan Richa →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 3- 1 tsp oil
- 1/2 medium onion
- 2 juicy tomatoes
- 4-5 garlic cloves
- 1 inch ginger
- 1 tbsp sambal oelek or asian chili sauce or other hot chile sauce to taste
- 1 tbsp tomato paste or ketchup
- 1.5 tsp ground cumin
- 2 tsp ground coriander
- 1 to 1.5 tsp Harissa Spice Blend
- 1/4 tsp black pepper
- 1/4 cup nut butter like peanut butter or almond butter
- 2 tbsp peanuts
- 1/2 cup red lentils
- 2 cups veggies (chopped small or thin slices - zucchini, sweet potato or potato, carrots, eggplant, broccoflower etc)
- 2.5 cups vegetable stock or water
- 3/4 tsp to 1 salt
- 1 tsp or more lime or lemon juice
- 1/2 cup packed baby spinach or other baby greens.
At a glance
PER SERVING · TIME 40M
CAL 19%·PRO 36%
CARBS 45G48% OF CAL
9G FIBER1G ADDED10G INTRINSIC26G OTHER11G TOTAL SUGAR
FAT 17G40% OF CAL
3G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 25m
- Sodium
- 1909mg
- Total sugar
- 11g
- Added sugar
- 1g
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 969mg
- Calcium
- 133mg
- Iron
- 5mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 1909MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.