Senegalese Soup

Resolutions–do you make them?  I don’t really.  Instead, I set an intention for the year; something I want to focus on throughout the year to make a lasting change.  It’s usually something I’ve already been thinking about and I choose a word, quote, or Bible verse to think about, meditate on, pray about each day of the year.

For many of you, health becomes a fresh priority at the beginning of the year.  I love that.  Over the past couple of years, I’ve greatly refocused the way I think about my health, my diet, and my exercise regimen.  I’ve found something that feels much more natural and sustainable for me.  I don’t follow a diet with any specific name.  Instead, I try to eat as many fresh fruits and vegetables as I can, in decent portions, of course; it’s actually kind of fun to see if I can “eat the rainbow” everyday.  Coupled with being mindful of my meat and sugar intake and doing all the yoga my heart and body desires, I’m feeling pretty good!

This recipe is completely indicative of the way I like to eat most of the time.  It’s packed with vegetables and bold flavors and it’s warm and comforting on winter’s coldest days.  Plus, the leftovers are stellar, so nutritious lunches are a breeze for the week.

So here’s to a stellar 2018, readers.  May you spend it feeling just like this Senegalese soup–healthy and bold.

senegalese soup

Start the new year off with this healthy, vegan Senegalese soup packed with nutrients and bold, bright flavors.   


Senegalese Soup
adapted from Iowa Girl Eats



2 TBSP olive oil
1 small red onion, finely chopped
1 red bell pepper, finely chopped
up to 2 jalapenos, seeded and minced
2 cloves garlic, minced or pressed
2 carrots, peeled and finely chopped
1 large or 2 small sweet potatoes, peeled and finely chopped
6 c. vegetable stock
1 (15-oz.) can chickpeas, drained and rinsed
1 (15-oz.) can lite coconut milk
1 (15-oz.) can fire-roasted crushed or diced tomatoes
1 1/2 tsp. Madras (yellow) curry powder
3 TBSP peanut butter
cooked brown or white rice
chopped cilantro
chopped unsalted peanuts
1 lime, cut into wedges


1.  Over medium heat, warm oil in a Dutch oven.  Add the onion, bell pepper, and jalapenos.  Season with salt and pepper and sauté until tender, 5-7 minutes.  Add garlic and sauté 30 seconds more.

2.  Add the carrots, sweet potatoes, broth, chickpeas, coconut milk, tomatoes, curry powder, salt, and pepper.  Increase heat to high and bring the soup to a boil.

3.  When soup is boiling, use a measuring cup to scoop out 1/2 c. liquid.  In a small bowl, stir together with the peanut butter until smooth.  Stir peanut butter mixture into the soup.  Reduce heat to medium and simmer until carrots and sweet potatoes are tender, about 10 minutes.  Taste soup and adjust seasoning, as needed.

4.  To serve, scoop rice into the bottom of each bowl.  Top with soup, garnish with cilantro and peanuts, and serve with lime wedges.

Yield: 6 servings

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1 Comment

  1. Lexie
    January 16, 2018 / 6:04 am

    Thanks for the recipe for what I will be having tomorrow night for supper. This sounds delicious.

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