This hearty soup, originally from West Africa, brings together the sweetness of sweet potatoes, tangy tomatoes and the gentle nutty flavor of peanut butter. Fresh kale or Swiss chard adds freshness and fiber. Excellent as a filling lunch or dinner, and a favorite in plant-based kitchens, too.
- Category
- soup
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
- Nature (Ayurveda)
- vata ↓ · pitta ° · kapha ↑
TCM: Sweet potatoes and peanuts are neutral, ginger and paprika gently warm, and tomatoes cool things back into balance.
Ayurveda: A filling, creamy soup that nourishes and grounds vata; for kapha, serve in smaller portions.
Ingredients
- Olive oil – 90 ml (6 tbsp)
- Red or yellow onion – 250 g
- Garlic – 8 cloves
- Fresh ginger – 70 g
- Sweet potatoes – 800 g
- Peeled tomatoes – 1 l (approx. 1.2 kg)
- Curly kale – 6 large leaves (approx. 250 g), or Swiss chard
- Peanut butter – 175 g
- Tahini – 175 g
- Fresh cilantro – 100 g
- Cooked black rice – 400 g
- Vegetable stock – 2 l
- Salt – 15 g (to taste)
Spices (optional, recommended)
- Whole allspice – 5 berries
- Paprika – 5 g (1 tsp)
- Oregano – 3 g (1 tsp)
- Caraway – 3 g (1 tsp)
- Ground ginger – 1 g
Method
Base
- Finely chop the onion and fry it in the olive oil for about 10 minutes.
Aromatics
- Add the crushed garlic and chopped fresh ginger and sauté briefly.
Simmering
- Pour in the peeled tomatoes and the stock. Simmer for 7 minutes.
Peanut butter
- Put the peanut butter and tahini in a bowl. Gradually whisk in 3 ladles of hot liquid from the soup to make a smooth mixture. Pour it back into the pot.
Kale / Swiss chard
- Strip the leaves from the stems, slice them into thin ribbons and add them to the soup together with the sweet potato.
Final cooking
- Simmer over low heat for another 10 minutes, stirring now and then. Finally, season with salt, ginger and something acidic.
Finishing
- Stir in the chopped fresh cilantro. Serve with a portion of black rice.
Serving
Serve in a deep bowl – approx. 350 g of soup with a spoonful of cooked black rice on top. You can garnish with fresh cilantro or a bit of chili.
Key ingredients
- Sweet potatoes
- Low-GI complex carbohydrates, beta-carotene, fibre; filling and sweet.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Peanut butter
- Protein and healthy fats; a creamy base for sauces.
- Tahini (sesame paste)
- A creamy source of calcium and fats; the base of dips and dressings.
- Black rice
- Anthocyanins (antioxidants) and fibre; a striking colour and texture.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Ginger
- Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.
- Cumin
- Supports digestion and eases bloating; a source of iron.
Why it’s good for the body
- Sweet potatoes are rich in beta-carotene and fiber.
- Kale and Swiss chard provide minerals, vitamins and antioxidants.
- Peanut butter and tahini are sources of healthy fats and plant protein.
- Black rice brings complex carbohydrates and antioxidants.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The soup can be made a day ahead – the flavors only get stronger.
- You can swap the black rice for jasmine or basmati rice.
- For a spicier version, add fresh chili when sweating the onion.