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Peanut Soup with Okra Croutons

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Recipe

 

Yield

6 servings

Prep

10 min

Cook

35 min

Ready

70 min
Low Cholesterol, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
Soup
½ tablespoon peanut oil
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¼ teaspoon red pepper flakes
crushed
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½ tablespoon coriander seeds
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½ cup celery
diced
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½ cup carrots
diced
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cup butternut squash
diced
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cup potatoes
diced
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1 cup peanuts
roasted, shelled and unsalted
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6 cups stock
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1 tablespoon lemon juice
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1 x salt and black pepper
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Okra croutons
1 ½ cups okra
thinly sliced
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3 tablespoons cornmeal
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¼ teaspoon cumin
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¼ teaspoon cayenne pepper
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¼ teaspoon herbal salt
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1 x olive oil
spray
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Ingredients

Amount Measure Ingredient Features
Soup
7.5 ml peanut oil
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1.3 ml red pepper flakes
crushed
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7.5 ml coriander seeds
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118 ml celery
diced
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118 ml carrots
diced
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158 ml butternut squash
diced
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158 ml potatoes
diced
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237 ml peanuts
roasted, shelled and unsalted
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1.4 l stock
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15 ml lemon juice
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1 x salt and black pepper
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Okra croutons
355 ml okra
thinly sliced
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45 ml cornmeal
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1.3 ml cumin
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1.3 ml cayenne pepper
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1.3 ml herbal salt
*
1 x olive oil
spray
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Directions

Place oil, pepper flakes and coriander in a large non-stick pot and fry over moderate heat until the seeds begin to darken.

Add vegetables and peanuts and cook for 3 minutes.

Pour in the stock and bring to a boil.

Cover, reduce heat and simmer 30 minutes.

Cool slightly and puree.

Gently reheat, add lemon juice and season to taste.

Serve in shallow bowls garnished with okra croutons.

CROUTONS: Prehaet oven to 375℉ (190℃).

Rinse okra under running water, drain and pat dry with paper towels.

Combine cornmeal, seasonings, salt and okra in a bag.

Seal and shake well.

Spray a baking sheet with oil, spread okra slices in a single layer and spray them with oil too.

Bake until crisp and browned, spraying and stirring twice during cooking.

Should take 30 minutes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 320g (11.3 oz)
Amount per Serving
Calories 27453% from fat
 % Daily Value *
Total Fat 16g 25%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 366mg 15%
Total Carbohydrate 7g 7%
Dietary Fiber 4g 14%
Sugars g
Protein 27g
Vitamin A 90% Vitamin C 17%
Calcium 6% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 

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