13 Healthy Soup Recipes for Easy Freezer Meal Prep

Freezer meal prep can save time on busy days when you want something healthy and ready to heat up. These soup recipes use basic ingredients and simple methods that work well for batch cooking. You can make them ahead and portion them out for the freezer without complicated steps. Each one aims to be filling and nutritious while keeping the process straightforward. Here are 13 options to try for your next prep session.

Helpful Tips Before You Start

These tips will help you get the most out of your soup batch cooking and freezing.

Cool Before Freezing

Let soups cool to room temperature first. Hot soup creates steam that leads to ice crystals and watery texture once thawed.

Choose Freezer-Safe Containers

Use sturdy containers or heavy-duty bags with secure lids. Leave an inch of headspace so the soup can expand without cracking the container.

Portion Into Meal Sizes

Divide the cooled soup into single or double servings before freezing. This lets you thaw only what you need without wasting any.

Label With Dates

Mark each container with the soup name and the date it was made. Most soups stay best for up to three months in the freezer.

Tuscan White Bean and Kale Soup

This soup combines creamy white beans with hearty kale for a filling meal that freezes well. It works great for busy weeks when you want a healthy option ready to reheat. The broth stays light but flavorful, with tender vegetables and a slight earthiness from the greens.

It makes a solid choice for batch cooking because the ingredients hold their texture after thawing. You get a balanced bowl that feels comforting without being heavy.

Tuscan White Bean and Kale Soup

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Rett Soup

Kategori Italian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 carrots, sliced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 1 can (14 ounces) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried rosemary
• 4 cups chopped kale
• Salt and black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook until the vegetables soften.
• Stir in the garlic and cook for one minute. Add the cannellini beans, diced tomatoes, vegetable broth, and rosemary. Bring the mixture to a simmer.
• Let it cook for 15 minutes. Add the kale and stir until it wilts. Season with salt and black pepper.

merknader

Kale can turn bitter if overcooked, so add it only at the end of simmering. The soup thickens as it sits, so stir in a splash of broth when reheating portions from the freezer. Skip any cream additions to keep it suitable for freezing.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Cutting Board, Knife

Thai Coconut Curry Chicken Soup

This soup brings bold Thai flavors to your freezer with tender chicken, creamy coconut broth, and plenty of vegetables. It works well for batch cooking because the ingredients hold up after freezing and reheating. The result is a light yet satisfying bowl with a balance of spicy, savory, and fresh notes.

The recipe uses simple steps that build flavor quickly in one pot. Lean chicken and colorful vegetables keep it healthy while the coconut milk adds richness without heaviness. It makes a practical choice for lunches or dinners you can pull from the freezer on busy days.

Thai Coconut Curry Chicken Soup

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Rett Soup

Kategori Thai

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 pound boneless skinless chicken breasts, cut into bite-size pieces
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, sliced
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons Thai red curry paste
• 4 cups low-sodium chicken broth
• 1 can (14 ounces) light coconut milk
• 2 cups fresh spinach
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped
• Salt and black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and red bell pepper. Cook for 4 minutes until the vegetables start to soften.
• Stir in the garlic and ginger. Cook for 1 minute until fragrant.
• Add the chicken pieces and cook for 5 minutes, stirring occasionally, until the chicken is no longer pink on the outside.
• Mix in the Thai red curry paste and cook for 1 minute to toast the spices.
• Pour in the chicken broth and light coconut milk. Bring the soup to a simmer and cook for 10 minutes.
• Add the spinach and lime juice. Stir until the spinach wilts, about 2 minutes. Season with salt and black pepper.
• Remove the pot from heat and stir in the chopped cilantro before serving.

merknader

Cool the soup completely before dividing it into freezer containers to preserve texture. When reheating, warm it gently over low heat and stir often so the coconut milk stays smooth. Add a splash of extra broth if the soup thickens too much after freezing. For a milder version, start with one tablespoon of curry paste and adjust at the end.

Course: Soup
Cuisine: Thai
Equipment: Large Pot, Knife, Cutting Board, Measuring Cups

Mexican Black Bean and Corn Soup

This black bean and corn soup combines hearty beans with sweet corn and warm spices for a filling plant-based meal. It freezes well in portions, so you can pull out exactly what you need for quick lunches or weeknight dinners.

The finished soup has a thick texture with tender vegetables and a lightly smoky flavor that reheats without losing quality. It makes a reliable option when you want something comforting yet simple to prepare in batches.

Mexican Black Bean and Corn Soup

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Rett Soup

Kategori Mexican

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (15 oz) corn, drained
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste
• Fresh cilantro and lime wedges for serving

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and red bell pepper, then cook for 5 minutes until the vegetables soften.
• Stir in the cumin, chili powder, oregano, salt, and black pepper. Cook for 1 minute until the spices become fragrant.
• Add the black beans, corn, diced tomatoes, and vegetable broth to the pot. Stir everything together.
• Bring the mixture to a boil, then lower the heat and let it simmer uncovered for 20 minutes.
• Ladle the soup into bowls and top each serving with fresh cilantro and a squeeze of lime.

merknader

Cool the soup completely before dividing it into freezer-safe containers. When reheating from frozen, add a small splash of broth to loosen the texture. You can reduce the chili powder if you prefer a milder flavor or add an extra can of corn for more sweetness.

Course: Soup
Cuisine: Mexican
Equipment: Large Pot, Wooden Spoon, Can Opener

Classic Split Pea Soup with Turkey

This classic split pea soup gets a lean update with ground turkey for a protein-packed freezer meal. It turns out thick and hearty, so you can portion it into containers for quick lunches or dinners that reheat well.

The split peas cook down into a creamy base while the turkey and vegetables add savory depth. It is the kind of soup that tastes even better after a day or two in the fridge or freezer.

Classic Split Pea Soup with Turkey

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 cup dried green split peas, rinsed
• 4 cups low-sodium chicken broth
• 1 bay leaf
• 1 teaspoon dried thyme
• Salt and black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the ground turkey and cook, breaking it up with a spoon, until it is no longer pink.
• Stir in the onion, carrots, and celery. Cook for 5 minutes until the vegetables begin to soften.
• Add the garlic and cook for 1 minute more until fragrant.
• Pour in the rinsed split peas, chicken broth, bay leaf, and thyme. Season with salt and black pepper.
• Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 45 to 50 minutes, stirring occasionally, until the split peas are very soft.
• Remove the bay leaf before serving.

merknader

If the soup thickens too much after freezing, stir in a splash of broth or water when reheating. For a smoother texture, use an immersion blender briefly at the end of cooking. This recipe freezes cleanly because it skips dairy, so portion it into airtight containers and thaw overnight in the fridge before warming on the stove.

Course: Soup
Cuisine: American
Equipment: Large Pot, Wooden Spoon, Knife, Cutting Board

Hearty Minestrone with Whole Wheat Pasta

This soup brings together plenty of vegetables, beans, and whole wheat pasta in one pot. It makes a filling meal that holds up well when you portion it out for the freezer. The tomato broth stays light while the ingredients give it body and a savory taste.

It works well for busy weeks when you want something ready to reheat without much effort. The pasta stays firm after freezing and the beans add a creamy bite alongside the tender vegetables.

Hearty Minestrone with Whole Wheat Pasta

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Rett Soup

Kategori Italian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 medium zucchini, diced
• 1 can (14 ounces) diced tomatoes
• 1 can (15 ounces) kidney beans, drained and rinsed
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1 cup whole wheat elbow pasta
• 2 cups fresh spinach
• Salt and black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes until the vegetables begin to soften.
• Stir in the garlic and zucchini. Cook for 2 more minutes.
• Pour in the diced tomatoes and vegetable broth. Add the oregano and basil. Bring the mixture to a simmer.
• Add the kidney beans and let the soup cook for 10 minutes.
• Stir in the whole wheat pasta and cook for 8 to 10 minutes until the pasta is tender.
• Add the spinach and stir until it wilts. Season with salt and black pepper.

merknader

Cook the soup a little less if you plan to freeze it so the pasta does not turn too soft when reheated. You can swap the spinach for kale if that is what you have on hand. Portion the soup into freezer containers once it cools completely. Reheat on the stovetop with a splash of broth to loosen the texture.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Knife, Cutting Board, Wooden Spoon

Roasted Butternut Squash and Apple Soup

This soup brings together roasted butternut squash and fresh apples for a naturally sweet and savory bowl. It works well for Sunday prep sessions since the finished soup stores and reheats cleanly for quick lunches or dinners later in the week.

The finished texture is smooth and velvety, while the flavor stays light with warm spice notes from cinnamon. No added cream is needed, which keeps the recipe simple and freezer friendly.

Roasted Butternut Squash and Apple Soup

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 large butternut squash, peeled and cut into 1-inch cubes
• 2 medium apples, cored and chopped
• 1 yellow onion, chopped
• 3 garlic cloves, minced
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

fremgangsmåte

 

• Preheat the oven to 400°F. Spread the squash cubes, chopped apples, and onion on a baking sheet. Drizzle with olive oil, then sprinkle with cinnamon, salt, and pepper. Toss to coat evenly.
• Roast the vegetables for 25 to 30 minutes until the squash is soft and the edges begin to brown.
• Transfer the roasted mixture to a large pot. Add the minced garlic and cook over medium heat for 1 minute until fragrant.
• Pour in the vegetable broth. Bring the mixture to a gentle simmer and cook for 5 minutes.
• Remove the pot from the heat. Use an immersion blender to puree the soup until completely smooth. If using a countertop blender, work in batches and return the soup to the pot to warm briefly before serving.

merknader

Cool the soup fully before portioning into freezer containers, leaving a little headspace for expansion. When reheating, add a splash of broth if the texture thickens after freezing. A pinch more cinnamon can brighten the flavor if the apples you used were very sweet.

Course: Soup
Cuisine: American
Equipment: Baking Sheet, Large Pot, Immersion Blender

Beef Barley Vegetable Soup

This soup combines tender chunks of beef with chewy barley and a mix of everyday vegetables in a savory broth. It makes a filling option for meal prep because the ingredients hold up well after freezing and reheating.

The result is a thick, comforting bowl that feels like a complete meal without needing extra sides. It works especially well on days when you want something warm and simple to pull from the freezer.

Beef Barley Vegetable Soup

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 pound lean beef stew meat, cut into bite-sized pieces
• 1/2 cup pearl barley
• 2 carrots, diced
• 2 celery stalks, diced
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups beef broth
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups water

fremgangsmåte

 

• Heat a large pot over medium heat and add the beef stew meat. Cook until browned on all sides, stirring occasionally.
• Add the onion, carrots, celery, and garlic to the pot. Cook for 5 minutes until the vegetables begin to soften.
• Stir in the pearl barley, diced tomatoes, beef broth, thyme, salt, pepper, and water.
• Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 45 minutes, stirring once or twice.
• Check that the barley is tender and the beef is cooked through. Remove from heat and let cool slightly before portioning.

merknader

Divide the cooled soup into freezer-safe containers, leaving a little space at the top since the barley will continue to absorb liquid. When reheating, add a splash of water or broth to loosen the texture. Skip the thyme if you prefer a milder flavor, or add an extra carrot for more natural sweetness.

Course: Soup
Cuisine: American
Equipment: Large Pot, Knife, Cutting Board, Measuring Cups

Red Lentil Dal with Spinach

This red lentil dal with spinach comes together quickly and makes a hearty, spiced soup that holds up well in the freezer. It works great for batch cooking on weekends so you have ready meals during busy weeks. The lentils break down into a thick base while the spinach adds freshness and the spices give a warm, earthy flavor.

Red Lentil Dal with Spinach

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Rett Soup

Kategori Indian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1/2 teaspoon curry powder
• 1 can (14 oz) diced tomatoes
• 2 cups fresh spinach
• Salt and pepper to taste
• Lemon wedges, for serving

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until it softens.
• Stir in the garlic and ginger. Cook for one minute until fragrant.
• Add the cumin, turmeric, and curry powder. Stir for 30 seconds to toast the spices.
• Pour in the rinsed red lentils, diced tomatoes with their juice, and vegetable broth. Bring the mixture to a boil.
• Reduce heat to low, cover, and simmer for 20 minutes until the lentils are soft and the soup thickens.
• Stir in the fresh spinach and cook for 2 minutes until it wilts. Season with salt and pepper.
• Serve hot with lemon wedges on the side.

merknader

Simmer a few minutes longer if you want a thicker texture before freezing. Portion into containers once cooled for easy reheating. Add a splash of broth when warming leftovers to loosen the soup. Skip the spinach until after thawing if you prefer it brighter in color.

Course: Soup
Cuisine: Indian
Equipment: Large pot, Knife, Cutting board

Lemon Ginger Chicken Orzo Soup

This soup brings together tender chicken, orzo, and a bright mix of lemon and ginger in a light broth. It is simple to make in one pot and holds up well when portioned for the freezer.

The result is a fresh, slightly tangy bowl with soft pasta and vegetables that feels comforting without being heavy. It works well for lunch or dinner when you want a healthy option ready to thaw and reheat.

Lemon Ginger Chicken Orzo Soup

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Rett Soup

Kategori Mediterranean

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 pound boneless skinless chicken breasts
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 6 cups chicken broth
• 1 cup orzo pasta
• Juice of 2 lemons
• 2 cups fresh spinach
• Salt and pepper to taste
• 2 tablespoons chopped fresh parsley

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook for 5 minutes until the vegetables begin to soften.
• Stir in the garlic and ginger and cook for 1 minute until fragrant.
• Pour in the chicken broth and add the chicken breasts. Bring the mixture to a simmer and cook for 15 minutes until the chicken is cooked through.
• Remove the chicken from the pot, shred it with two forks, and return it to the broth.
• Add the orzo and cook for 8 to 10 minutes until tender.
• Stir in the lemon juice and spinach. Cook for 2 minutes until the spinach wilts. Season with salt and pepper.
• Ladle into bowls and top with chopped parsley before serving.

merknader

If the soup thickens after freezing, add a splash of broth when reheating to loosen the orzo. The lemon flavor stays bright even after thawing, so taste and add a little extra juice if needed. Skip the spinach until reheating if you prefer it to stay vibrant.

Course: Soup
Cuisine: Mediterranean
Equipment: Large pot, Knife, Cutting board, Measuring cups

Creamy Mushroom and Wild Rice Soup

This soup brings together earthy mushrooms and nutty wild rice in a light, creamy broth. It makes a filling lunch or dinner that holds up well in the freezer, so you can prep a batch and have ready meals on hand for busy weeks. The texture stays hearty without feeling heavy.

It works especially well when you want something warm and comforting that still fits into a healthy eating plan. The flavors are savory with a touch of thyme, and the wild rice adds a pleasant chew that stands up to freezing and reheating.

Creamy Mushroom and Wild Rice Soup

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 cup uncooked wild rice
• 8 ounces cremini mushrooms, sliced
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3 minutes until it softens.
• Stir in the sliced mushrooms and minced garlic. Cook for 5 minutes until the mushrooms release their liquid and start to brown.
• Add the dried thyme, salt, and black pepper. Stir for 30 seconds to toast the spices.
• Pour in the vegetable broth and uncooked wild rice. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 45 minutes until the rice is tender.
• Remove the pot from the heat and slowly stir in the almond milk until the soup turns creamy.
• Taste and adjust salt or pepper if needed. Ladle into bowls and top with the chopped parsley.

merknader

Cook the wild rice fully before adding the almond milk so it stays creamy after freezing. If the soup thickens too much in the freezer, add a splash of broth or almond milk when reheating on the stove over low heat. Skip the parsley until serving if you plan to freeze the whole batch.

Course: Soup
Cuisine: American
Equipment: Large pot, Wooden spoon, Measuring cups

Smoky Tomato Chickpea Soup

This smoky tomato chickpea soup combines fire-roasted tomatoes with tender chickpeas for a hearty bowl that feels filling yet light. The smoked paprika adds a steady depth that makes it stand out from basic tomato soups. It holds up well in the freezer and works well for quick lunches or dinners throughout the week.

The finished soup has a thick texture with visible chickpea pieces and a gentle smoky note that pairs easily with bread or a green salad. It uses mostly pantry staples so you can pull it together without much advance planning.

Smoky Tomato Chickpea Soup

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Rett Soup

Kategori Mediterranean

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 2 cans (14.5 oz each) fire-roasted diced tomatoes
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 tablespoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh parsley

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 5 minutes until it softens.
• Stir in the minced garlic and smoked paprika. Cook for 1 minute until the mixture smells fragrant.
• Add the fire-roasted tomatoes, vegetable broth, oregano, salt, and black pepper. Bring the soup to a simmer.
• Stir in the drained chickpeas and let everything simmer for 15 minutes to blend the flavors.
• Use an immersion blender to partially blend the soup, leaving some chickpeas and tomato chunks intact for texture.
• Ladle into bowls and top each serving with the chopped fresh parsley.

merknader

Cool the soup fully before dividing it into freezer containers so it freezes evenly. When reheating, add a small splash of broth if the texture thickens too much. A little extra smoked paprika stirred in at the end can boost the flavor if you prefer a stronger smoky taste.

Course: Soup
Cuisine: Mediterranean
Equipment: Large pot, Immersion blender

Turkey Sausage Cabbage Soup

This soup brings together lean turkey sausage and tender cabbage in a light broth that still feels filling. It works well for batch cooking since the flavors hold up after freezing and reheating. The result is a savory, slightly sweet bowl with soft vegetables and meaty bites throughout.

It suits busy weeks when you want something warm and homemade without much daily effort. The cabbage softens just enough while keeping a bit of texture, and the sausage adds seasoning without extra fat.

Turkey Sausage Cabbage Soup

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Rett Soup

Kategori American

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 pound ground turkey sausage
• 1 medium onion, diced
• 2 carrots, peeled and sliced
• 2 celery stalks, sliced
• 3 garlic cloves, minced
• 4 cups chicken broth
• 4 cups shredded green cabbage
• 1 teaspoon dried thyme
• Salt and pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the ground turkey sausage and cook until browned, breaking it up with a spoon as it cooks.
• Add the diced onion, sliced carrots, and sliced celery to the pot. Cook for 5 minutes until the vegetables start to soften.
• Stir in the minced garlic and cook for 1 minute until fragrant.
• Pour in the chicken broth and add the shredded cabbage and dried thyme. Season with salt and pepper.
• Bring the soup to a boil, then reduce the heat and simmer for 20 minutes until the cabbage is tender.
• Taste and adjust seasoning if needed before serving.

merknader

Let the soup cool fully before dividing it into freezer containers so it freezes evenly without large ice crystals. Reheat portions on the stovetop with a splash of broth if it thickens too much after thawing. Skip extra salt at the start since the sausage already carries seasoning.

Course: Soup
Cuisine: American
Equipment: Large Pot, Wooden Spoon, Knife

Sweet Potato Peanut Stew

This stew brings together creamy peanut butter and sweet potatoes in a thick, savory broth that feels both comforting and nourishing. It holds up well in the freezer, so you can portion it out ahead of time and pull out exactly what you need for quick lunches or dinners.

The flavor leans earthy and slightly nutty with warm spices, while the texture stays hearty thanks to the tender vegetables. It works especially well on cooler days when you want something filling without much effort.

Sweet Potato Peanut Stew

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Rett Soup

Kategori African

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 large sweet potatoes, peeled and cubed (about 4 cups)
• 2 carrots, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground ginger
• 4 cups vegetable broth
• 1/2 cup natural peanut butter
• 1 (14-ounce) can diced tomatoes
• 2 cups fresh spinach
• Salt and pepper to taste
• Fresh cilantro, for serving (optional)
• Lime wedges, for serving (optional)

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook for 3 to 4 minutes until the onion softens.
• Stir in the sweet potatoes, carrots, cumin, and ginger. Cook for another 2 minutes to coat the vegetables with the spices.
• Pour in the vegetable broth, then add the peanut butter and diced tomatoes. Stir until the peanut butter melts into the liquid.
• Bring the mixture to a gentle simmer. Cover and cook for 20 to 25 minutes until the sweet potatoes and carrots are fork-tender.
• Stir in the spinach and cook for 2 more minutes until it wilts. Season with salt and pepper to taste.
• Serve hot with cilantro and lime wedges if using.

merknader

If the stew thickens too much after freezing, add a splash of broth or water when reheating to loosen it. For a smoother texture, mash a few sweet potato pieces with the back of a spoon before adding the spinach. Store cooled portions in airtight containers and freeze for up to three months.

Course: Soup
Cuisine: African
Equipment: Large Pot, Cutting Board, Knife, Measuring Cups