Vegan peanut and celery soup

Vegan peanut and celery soup with celery, peanut butter, garlic and soy sauce: creamy, savoury and quick to cook – an easy recipe for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 380 kcal per serving
• Protein: 14 g
• Fat: 28 g
• Carbs: 18 g

Ingredients

• 1 white onion
• 1 head of celery (about 400g)
• 2 garlic cloves
• 30 g roasted peanuts
• 600ml vegetable stock
• 1 tbsp olive oil
• 1 dash of sriracha (without added sugar)
• 4 heaped tbsp pure peanut butter (100% peanuts)
• 1 pinch of red chilli powder
• 2 tbsp soy sauce

Method

You’ll need: saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Wash, trim and roughly chop the onion, celery and garlic. Set the roasted peanuts aside for garnish.
2. Heat the olive oil in a pan and sweat the onion, celery and garlic until everything is fragrant and slightly softened.
3. Add the vegetable stock, soy sauce, sriracha, chilli powder, peanut butter and some of the roasted peanuts. Bring everything briefly to the boil and simmer gently until the celery is soft.
4. Blend the soup until smooth and creamy. If it's too thick, stir in a little more vegetable stock and season again.
5. Warm the soup briefly so the peanut butter and stock come together completely and the texture turns velvety.
6. Ladle into bowls and serve with the remaining roasted peanuts.

Good to know

This soup is creamy, savoury and pleasantly filling. It looks simple but has surprising depth. That's exactly what I love about easy home cooking.

Swaps

Celery → celeriac (more fibre and a slightly stronger flavour). Soy sauce → tamari (gluten-free, with similar seasoning). Peanut butter → almond butter (more vitamin E, a little milder in flavour). Olive oil → avocado oil (stable when heated, with plenty of monounsaturated fatty acids).

Allergens

Contains peanuts and soya. For children, serve it only mildly spiced and keep their age in mind because of the whole peanuts. Generally fine during pregnancy, as long as the ingredients are fresh and there are no individual allergies or intolerances. Contains: gluten (soy sauce), celery.

Frequently asked questions

What's in peanut butter, nutritionally?

Pure peanut butter mainly provides unsaturated fatty acids, vitamin E, magnesium, niacin and some folate. Depending on the product, it can also contain relevant amounts of fibre and plant protein.

Is celery really nutritious?

Celery is fairly light, but it brings potassium, vitamin K and some folate. It also has fibre and a high water content, which makes it pleasant in soups.

How well do people tolerate garlic and onion in a soup like this?

Both contain fibre that works well for some people but can be difficult for others with a sensitive digestion. Especially with IBS or a tendency to bloating, they aren't always tolerated equally well.

What does soy sauce contribute in terms of nutrients?

Soy sauce mainly provides sodium and some flavour from fermentation. Small amounts work well for flavour, but if you're watching your salt intake, it's worth using it mindfully.

Is chilli particularly interesting from a nutrition point of view?

Chilli contains capsaicin, among other things, as well as small amounts of vitamin C and carotenoids.

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