African Butternut Squash and Peanut Soup

Ingredients:

• 1 TBS olive oil
• 1 ½ TBS fresh grated ginger
• 1-2 garlic cloves, minced
• 2 shallots, diced
• 3 cups butternut squash, peeled & diced
• 1 tsp cumin
• 1 tsp ground coriander
• 1 28oz can diced tomatoes
• ½ cup creamy all natural peanut butter (no added sugar or oil)
• 5 cups low sodium vegetable broth
• ¼ cup uncooked quinoa, rinsed
• ½ tsp sea salt
• ½ cup fresh cilantro, chopped
• ½ cup roasted peanuts

Instructions:

1. In a large soup pot, heat the olive oil overt medium heat.  Saute the ginger, garlic,& shallots for 4 minutes, stirring often.
2. Add butternut squash, cumin and coriander. Stir to combine.
3. Add diced tomatoes with juices and peanut butter.  Stir until all ingredients are wellcombined.
4. Add broth and stir again.  Bring soup to a boil, then reduce heat and simmer for 10 minutes.
5. Add quinoa and simmer about another 15 minutes, until butternut squash is very soft and quinoa is fully cooked. 
6. Add salt and stir to combine
7. For a creamier soup use an immersion blender to puree as desired.
8. Serve and garnish each bowl with cilantro and peanuts

Adapted from FoodandNutrition.org Nov/Dec 2015

Featured Nutrient:

Vitamin A/Carotenoids

While active preformed Vitamin A exists only in animal products, carotenoids (like beta-carotene) are found in plant sources and yield Vitamin A when metabolized in the body.  Vitamin A has various essential roles in many systemic functions including vision, cell differentiation and surface function, growth and development, normal reproduction, bone development and immune system function.  Epidemiological evidence shows that higher blood levels of carotenoids reduce the risk of some chronic diseases such as macular degeneration and heart disease.  Some research also indicates that Vitamin A and beta-carotene can improve nonheme iron absorption by forming a complex with iron and decreasing the negative effects of phytates on iron absorption.  Many of the carotenoids are excellent antioxidants.

RDA
Men                        900 micrograms/day
Women                  700 micrograms/day

Sources (1/2 cup cooked unless otherwise noted)
Canned Pumpkin                1351mcg
Sweet Potatoes                    1091mcg
Carrots                              958mcg
Mango (1 med.)                    404mcg
Butternut Squash              359mcg
Cantaloupe (1 cup)               258mcg
Kale                                      240mcg
Broccoli                                54mcg

Source: The Dietitian’s Guide to Vegetarian Diets Issues and Applications, 2nd Edition, Messina, Mangels, Messina