West African Sweet Potato Seed Soup

1 tablespoon olive oil

1 large red onion, chopped

1 carrot, chopped

3 cloves garlic, minced

1 quart vegetable stock

2 medium yams or sweet potatoes, washed and cubed

1 teaspoon cumin powder

½ teaspoon dry ginger

sea salt and cayenne pepper to taste

1 14.5 oz can tomato sauce

1 14.5 oz can diced tomatoes

1 cup smooth sunflower seed butter (or peanut butter if tolerated)

1 cup sunflower seeds (or peanuts if tolerated)


Heat oil in a large soup pot or pressure cooker, over medium high heat. Cook onion and carrot until tender and lightly browned. Add garlic, sea salt, and spices and cook until fragrant.


Stir in vegetable stock and yams or sweet potatoes. Bring to a simmer, reduce heat to low and simmer, uncovered, for 30 minutes until yams or sweet potatoes are tender. If you have a pressure cooker it takes about 15 minutes.


Add tomato sauce and diced tomatoes and return to a simmer. Stir in sunflower seed butter. Using a high-speed blender, blend until smooth. Taste and add more salt if needed. Garnish with sunflower seeds.

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