Veggie Soup

Veggie Soup Recipe from Tanzania with Peanut and Banana

Region / culture: Tanzania | Servings: 6

Introduction

Veggie soup is a hearty and nutritious dish that is perfect for a cold winter day or when you're looking for a healthy meal option. Packed with a variety of vegetables and spices, this soup is sure to warm you up from the inside out.

History

Veggie soup has been a popular dish for centuries, with variations found in cuisines all around the world. It is a versatile recipe that can be customized to include your favorite vegetables and spices.

Ingredients

1 medium onion, chopped
8 cups vegetable stock
1 tsp ground ginger
1 tsp ground cumin
0.5 tsp cinnamon
0.25 tsp cayenne pepper
2 large carrots, sliced
1.5 cups tomatoes, chopped
1.5 cups corn
3 to 4 cups yukon gold potatoes, diced
0.33 cup smooth peanut butter
0.5 cup boiling water
4 cups red cabbage, chopped
1 cup green beans, cut into 1-inch pieces
1 medium banana, peeled and sliced
Sprinkle of finely chopped peanuts

How to prepare

In a soup pot, heat 0.5 cup of vegetable stock over medium-high heat.
Cook the onion in the vegetable stock until softened, about 5 minutes.
Stir in the spices and cayenne pepper and cook for 1 minute.
Add the remaining vegetable stock, carrots, tomatoes, corn, and potatoes.
Bring the mixture to a boil, then reduce the heat and simmer, covered, for 30 minutes.
In a small bowl, whisk together the peanut butter and boiling water.
Add the peanut butter mixture to the pot along with the cabbage and green beans.
Stir well to combine and simmer for 15 minutes.
Serve the soup garnished with banana slices and chopped peanuts.

Variations

Add a can of chickpeas or white beans for extra protein.
Swap out the peanut butter for almond butter or tahini for a different flavor profile.
Experiment with different vegetables such as zucchini, bell peppers, or spinach.

Cooking Tips & Tricks

To add extra flavor to your veggie soup, try roasting the vegetables before adding them to the pot.

- For a creamier texture, blend a portion of the soup with an immersion blender before serving.

- Don't be afraid to experiment with different spices and herbs to create a unique flavor profile.

Serving Suggestions

Serve the veggie soup with a side of crusty bread or a green salad for a complete meal. You can also top it with a dollop of Greek yogurt or a sprinkle of fresh herbs for added flavor.

Cooking Techniques

Simmering the soup allows the flavors to meld together and develop a rich taste.

- Adding the peanut butter mixture towards the end of cooking helps thicken the soup and adds a creamy texture.

Ingredient Substitutions

Use almond butter or tahini instead of peanut butter for a different flavor.

- Substitute sweet potatoes for yukon gold potatoes for a sweeter taste.

Make Ahead Tips

This veggie soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Garnish the veggie soup with a sprinkle of finely chopped peanuts and a few banana slices for a pop of color and texture. Serve in a bowl with a side of crusty bread for a complete meal.

Pairing Recommendations

Pair this veggie soup with a crisp white wine such as Sauvignon Blanc or a light beer like a pilsner. For a non-alcoholic option, try serving with a glass of sparkling water with a splash of lemon.

Storage and Reheating Instructions

Store any leftover veggie soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Calories: 250 per serving

Carbohydrates

Carbohydrates: 35g per serving

Fats

Total Fat: 10g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 8g per serving

Vitamins and minerals

Vitamin A: 50% of daily value per serving

Vitamin C: 70% of daily value per serving

Iron: 15% of daily value per serving

Alergens

Contains peanuts

Summary

This veggie soup is a nutritious and filling meal option, packed with vitamins, minerals, and fiber. It is a great way to get your daily dose of vegetables in a delicious and satisfying way.

Summary

Veggie soup is a delicious and nutritious meal option that is perfect for a cold winter day or when you're looking for a healthy dish. Packed with a variety of vegetables and spices, this soup is sure to satisfy your taste buds and keep you warm from the inside out.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my own grandmother. She was a formidable woman, with a wealth of knowledge when it came to the kitchen. I remember spending hours by her side, watching her chop, mix, and stir with a sense of wonder and admiration.

One day, as I sat on a stool in her cozy kitchen, she handed me an old, tattered notebook. "This," she said with a twinkle in her eye, "is where I keep all my favorite recipes. Today, we are going to make Veggie Soup."

I eagerly flipped through the pages of the notebook, my eyes scanning the handwritten words on yellowed paper. The recipe for Veggie Soup was simple yet comforting, a perfect dish for a chilly autumn evening. As my grandmother guided me through the steps, I watched in awe as she transformed a handful of fresh vegetables into a delicious and nourishing meal.

Over the years, I made Veggie Soup countless times, each batch slightly different from the last. I added my own touch to the recipe, experimenting with different herbs and spices to create a flavor that was uniquely mine. And with each simmering pot of soup, I felt a connection to my grandmother, a sense of her presence in my own kitchen.

As I grew older, I continued to seek out new recipes and techniques, expanding my culinary repertoire. I traveled to far-off places, sampling exotic dishes and learning from local cooks. I collected recipes like precious treasures, each one a window into a different culture and tradition.

But no matter where my culinary journey took me, Veggie Soup remained a constant in my repertoire. It was a recipe that held a special place in my heart, a reminder of my grandmother and the joy of cooking that she had instilled in me.

I remember the first time I shared the recipe with my own children. As we gathered around the table, bowls of steaming soup in front of us, I saw the same wonder and admiration in their eyes that I had felt so many years ago. And as they savored each spoonful, I knew that I had passed on a piece of my grandmother's legacy to the next generation.

Now, as I sit in my own kitchen, surrounded by the comforting aromas of simmering vegetables and savory herbs, I can't help but feel grateful for the gift of cooking that my grandmother gave me. In every chop of a carrot, every sprinkle of a spice, I feel her presence guiding me, inspiring me to create delicious and nourishing meals for my loved ones.

And so, as I ladle out bowls of Veggie Soup to my family, I do it with a heart full of love and gratitude. For in this simple dish, I have found not just a recipe, but a connection to the past, a celebration of tradition, and a legacy of love that will endure for generations to come.