Vegan Vegetable Soup (Gluten Free)

Ingredients

• 28 g (2 tbsp)olive oil
• 1 mediumonion, chopped
• 4 clovesgarlic, minced
• 2spring onions
• 1 tspgrated ginger
• 500 g (2 cups)passata
• 1red pepper, chopped
• 1.42 litres (6 cups)vegetable stock
• 1 can (100 ml/14 oz, as listed)coconut milk
• 250 g (1 cup)almond butter
• 2 mediumred-skinned sweet potatoes, peeled and cubed
• 1–2chayote (cho cho/christophine), chopped
• 50 g (½ cup)okra, sliced
• 8 sprigsfresh thyme, tied together
• 10 g (2 tsp)chadon beni, or coriander
• 30 g (2 tbsp)all-purpose seasoning
• 1Scotch bonnet pepper
• to tasteblack pepper and pink salt
• 1 batchcassava dumplings

Instructions

1. 1

   Warm the oil

   Heat the olive oil in a large stockpot over medium heat.

2. 2

   Soften the aromatics

   Add the onion, spring onions, garlic, ginger and red pepper. Sauté until softened and tender.

3. 3

   Add the liquids

   Stir in the passata, coconut milk and vegetable stock. Bring the mixture to the boil, then turn the heat down to low.

4. 4

   Simmer the broth

   Cover the pot and simmer for 10 minutes so the flavours infuse.

5. 5

   Stir in almond butter

   After 10 minutes, mix in the almond butter until it is incorporated into the soup.

6. 6

   Add the vegetables

   Add the chayote, okra and sweet potatoes.

7. 7

   Season the soup

   Add the all-purpose seasoning, chadon beni and thyme.

8. 8

   Simmer and prepare dumplings

   Simmer over medium-low heat for a total of 25–30 minutes. While it simmers, prepare the cassava dumplings and set them aside.

9. 9

   Cook the dumplings

   After 20 minutes, add the dumplings and simmer for a further 15–20 minutes.

10. 10

    Adjust the seasoning

    Season to taste with black pepper and pink salt.

11. 11

    Remove whole ingredients

    Discard the thyme stems and Scotch bonnet before serving.

What is groundnut soup?

Groundnut soup is associated with West African cooking and is known for a substantial, nut-enriched broth. This version takes inspiration from that tradition while bringing in Caribbean ingredients and cassava dumplings.

Almond butter gives the soup its creamy body in place of peanuts, while sweet potato, chayote and okra make it a filling vegetable-based meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 752 calories, 15g protein, 109g carbs, 31g fat.

The sweet potatoes and cassava dumplings provide much of the carbohydrate, while almond butter, coconut milk and olive oil contribute most of the fat. Protein comes from the almond butter, with smaller amounts from the vegetables and stock. For a more balanced plate, serve a moderate bowl with extra non-starchy vegetables on the side.

Building the flavour

Aromatics: Give the onion, spring onions, garlic, ginger and pepper time to soften in the oil before adding the liquids. This creates a savoury base for the broth.

Almond butter: Stir it in after the first covered simmer, as directed, and keep mixing until no thick clumps remain.

Getting the texture right

Vegetables: Cut the sweet potato and chayote into pieces of similar size so they cook at a similar pace. The sweet potato should be tender when pierced, while the okra will soften and help thicken the broth.

Broth: The almond butter makes the soup rich and thick. Stir periodically during simmering so the mixture stays well combined.

Managing the heat

Scotch bonnet: Adding the pepper whole lets it flavour the soup without chopping it into the broth. Remove it before serving, and handle it carefully if you choose to pierce or cut it.

Timing: The method has the dumplings going in after 20 minutes, followed by another 15–20 minutes of simmering. Check that the vegetables and dumplings are cooked through before serving.

Cassava dumplings

Dumplings: Prepare a batch while the soup simmers, then add them at the stated point in the cooking. Their cooking time can depend on their size, so check that the centres are cooked before serving.

Serving the soup

This soup is substantial enough to serve on its own, with vegetables and dumplings in each bowl. A simple side of fresh greens or a crisp salad can bring a lighter contrast to the rich broth.

Recipe notes & tips

• Chop the vegetables before starting so they can go into the pot in sequence.
• Stir thoroughly after adding the almond butter to help it blend into the broth.
• Keep the Scotch bonnet whole if you want its flavour without distributing its seeds through the soup.
• Taste the broth before adding salt, as all-purpose seasoning and stock can already be salty.
• Cut the sweet potato into evenly sized cubes for more consistent cooking.

Variations

• Use coriander: Replace chadon beni with coriander if it is unavailable.
• Adjust the heat: Leave the Scotch bonnet whole for a gentler flavour or omit it for less heat.
• Change the greens: Add a handful of leafy greens near the end of cooking.
• Use another nut butter: Substitute a smooth nut butter if almond butter is unsuitable, keeping allergy needs in mind.
• Make it thicker: Simmer uncovered briefly at the end if you prefer a more concentrated broth.

Common mistakes to avoid

• Adding almond butter in a lump: Stir it in well so it disperses evenly through the soup.
• Cutting vegetables unevenly: Use similar-sized pieces so they become tender at around the same time.
• Leaving the Scotch bonnet in the finished soup: Remove it before serving to avoid unexpectedly hot bites.
• Adding salt too early: Taste first because stock and seasoning may already add plenty.
• Skipping the dumpling check: Test one before serving to make sure it is cooked through.

How to store

Cool the soup promptly and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a splash of stock or water if the broth has thickened. The dumplings may soften as they sit.

Frequently asked questions