Sweet Potato and Peanut Soup

		Healthy Sweet Potato and Peanut Soup This soup is delicious, healthy and warms the belly in winter.


  • 2 Fairly Large Sweet Potatoes
  • 1 Carrot
  • 1 Medium Onion (around 60g before peeling)
  • 1 Large Yellow Pepper
  • Fingertip-Size Chunk of Fresh Ginger / Teaspoon of Powdered Ginger
  • 5 Teaspoons *Ina Paarman Vegetable Stock powder
  • 5 Cups of Water
  • 1/3 Can Coconut Milk
  • 1/3 Can **Split Pea Dhal
  • 1 Teaspoon ***Natural Peanut Butter
  • Optional Garnish: ****Danish Feta Blocks / Crusty Panini


  1. Peel Sweet Potatoes, Carrot and Ginger.
  2. Deseed Yellow Pepper.
  3. Chop up Sweet Potatoes, Carrot, Onion, Yellow Pepper and Ginger and add to a pot with Water & Veg Stock.
  4. Boil on medium with the lid on for about 40 minutes or until ingredients are soft.
  5. Stick-blend contents into a puree.
  6. Stir Coconut Milk into mixture.
  7. Push mixture through a sieve into a new pot – this is an optional but highly recommended step because it makes the soup super smooth by eliminating fine bits of Yellow Pepper skin etc.
  8. Add Split Pea Dhal and Peanut Butter to soup and give it a quick stick blend, heat and serve.
  9. Garnish as desired.


* If you use another brand of Vegetable Stock Powder besides Ina Paarman, experiment with a lower quantity first because Stocks vary in saltiness. Also look out for bad ingredients like MSG. The Woolworths brand of Veg Stock Is also good. The nice thing about soup is you can correct it easily – if it is too thick, add more water and if the flavour becomes watered down, add more stock. ** You can find Saikav Split Pea Dhal in most Pick n Pays and Spar stores, either by the canned goods or sometimes they put it by the canned and packet soups. It freezes well so you don’t have to worry about using it all up once the can is opened. Adding the Dhal and Peanut Butter before the sieve step makes it harder to push through the sieve. *** You can find Natural Peanut Butter (doesn’t contain sugar and all sorts of other crap that popular brands do) at Dischem and most health food stores. **** Besides a nice, crusty Panini bread or Croutons, dropping a few blocks of oil soaked Danish style feta into your soup bowl is very tasty. I like the ‘Mrs Garlic’ brand of feta in oil which you can usually find in the fresh produce section of Spar. Raw cashews dropped into the soup are also great.

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