West African Vegan Sweet Potato Seed Soup
Ingredients
- 1 tablespoon olive oil
- 1 large red onion, chopped
- 1 carrot, chopped
- 3 cloves garlic
- 1 teaspoon ground cumin
- ½ teaspoon ground ginger
- sea salt
- cayenne, to taste
- 4 cups vegetable stock
- 2 medium yams or sweet potatoes, washed and cubed
- 1 14.5 ounce can tomato sauce
- 1 14.5 ounce can diced tomatoes
- 1 cup smooth sunflower seed butter
- 1 cup sunflower seeds
Instructions
- Heat oil in a large soup pot or pressure cooker over medium high heat.
- Cook onion and carrots until tender and lightly browned.
- Add garlic, salt and spices. Cook until fragrant.
- Stir in vegetable stock and yams or sweet potatoes.
- Bring to a simmer. Reduce heat to simmer, uncovered, for 30 minutes until yams or sweet potatoes are tender. If you have a pressure cooker it takes about 15 minutes.
- Add. tomato sauce and chopped tomatoes and return to a simmer.
- Stir in sunflower seed butter.
- Using a high speed blender, blend until smooth.
- Taste and add salt to taste. Garnish with sunflower seeds.
Nutrition
Calories: 370kcalCarbohydrates: 28gProtein: 11gFat: 26gSaturated Fat: 3gSodium: 510mgPotassium: 380mgFiber: 4gSugar: 5gVitamin A: 9575IUVitamin C: 4mgVitamin E: 6mgVitamin K: 3µgCalcium: 80mgFolate: 125µgIron: 3mgZinc: 3mg
Tried this recipe?Let us know how it was!
Thanks. for sharing this recipe Dr. Stacey Francis! We made it for dinner tonight and it is a winner in my household. I made several changes due to what I had on hand and my family’s food sensitivities. I’ll share my modifications. First, I substituted almond butter for sunflower seed butter and pepitas for sunflower seeds since we avoid sunflower. I used a large shallot in place of the onion. I only had chicken stock so mine was not vegan. I only had 29 ounce cans of tomatoes and tomato puree and since the soup would be pureed, I decided to use a 29 ounce can of tomato puree so I did not have two half cans left over to use. I cut the cumin in half (taste preference) and put more on the table, but no one used it. I used an immersion blender in the hot soup. I packaged the leftovers for the freezer so we will see how it freezes. My kids both said they liked it better than baked sweet potatoes (my go-to way to prepare sweet potatoes.). I will definitely make it again.