Caribbean-Seasoned Puréed Vegetable Soup

Serves 6

Per serving:




13.42 g


55.53 g

Total fat:

23.56 g

Sat. fat:

3.94 g


0.40 mg


125.87 mg


8.19 g

1 tablespoon canola or grapeseed oil

1 large sweet onion, diced

2 cloves garlic, minced

1 large stalk celery, diced

½ teaspoon dried ginger

¼ teaspoon ground mustard

⅛ teaspoon allspice

½ teaspoon hot paprika

¼ teaspoon dried thyme

⅛ teaspoon fennel seed, crushed

⅛ teaspoon dried ground cloves

¼ teaspoon cayenne

¼ teaspoon freshly ground black pepper

4 carrots, peeled and diced

3 large potatoes, peeled and diced

1 medium-sized sweet potato, peeled and diced

2 leeks, white part only, washed well and diced

2 teaspoons Minor's Low Sodium Chicken Base

4 cups water

½ cup smooth no-salt-added peanut butter

½ cup tahini

Optional: Minced fresh parsley, for garnish

Optional: Dried red pepper flakes, for garnish

Optional: Chopped scallions, for garnish

  • In a large saucepan, heat the oil and sauté the onions, garlic, and celery, stirring until the onions are transparent.

  • Add the spices and sauté for 1 minute.

  • Add the carrots, potatoes, leeks, base, and water. Bring the soup to a boil; reduce the heat, cover, and simmer until the vegetables are tender, about 25 minutes.

  • Use a hand blender to stir in the peanut butter and tahini and to purée the vegetables. (Alternatively, transfer the soup to a blender or food processor to purée it.) Garnish with the optional ingredients, if desired, and serve.

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