Dr. Padma Garvey

The plant-based Doctor Mom 

African Peanut Soup

Serves 8 

Calories/serving:  137                                                     

total fat/serving: 22% of calories

Prep time 30 miuntes

Cook time 45 minutes


1/4 cup of raw, unsalted peanuts  (or could use two tablespoons of peanut butter instead)

three celery stalks finely chopped

two large unpeeled carrots chopped

one medium onion finely chopped

three to four cloves of garlic crushed

one teaspoon of olive oil

one cup of dry quinoa or 3/4 cup of dry barley

one small box of baby bella mushrooms chopped

3 large banana peppers or one large green pepper chopped

three plum tomatoes chopped

one tablespoon of agave nectar optional

two tablespoons of vegetable seasoning

chili powder optional



In a pressure cooker, cook quinoa or barley with 4 cups of water for 7 minutes for quinoa or 15 minutes for barley.  In a large soup pot, heat oil. sauté garlic, onion, and celery.  Add salt and pepper.  When onions are translucent, add 6 cups of water and vegetable seasoning or bullion.  While that is coming to a boil, puree tomatoes and peppers.  Add the puree to soup pot.  Add carrots, mushrooms and the cooked quinoa or barley with the water they cooked in.  Roast the peanuts until golden in a separate skillet.  Coarse chop peanuts and add to soup.  Add agave nectar.  Add 1/2 teaspoon of chili powder (optional).  Cook for 20 minutes