A Sopa de Maní Recipe is a delicious and nutritious dish that originates from Latin America. This soup features the rich and satisfying flavors of peanuts, beef, and various vegetables. It is a hearty and filling recipe that can be enjoyed as a main course.
To make Sopa de Maní Recipe, you will need ingredients such as beef stew meat, salt, beef or vegetable broth, raw or roasted peanuts, potatoes, onion, carrots, bell peppers, white rice, green beans, garlic, cumin, black pepper, peas, celery, and dried oregano. After cooking the beef in a pot with salt, you add the broth, peanuts, and vegetables. Simmer it all together until the meat is tender and the flavors have melded. The soup is then garnished with fresh cilantro, parsley, and served with crusty bread or baked French fries.
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Sopa de Maní Recipe is known for its versatility. While the recipe traditionally includes beef, you can modify it to suit your dietary preferences by using chicken or vegetarian alternatives. The flavors of the soup are robust and comforting, making it a perfect choice for chilly days or when you’re craving a filling meal.
In terms of health benefits, Sopa de Maní Recipe offers several nutritional advantages. Peanuts, a key ingredient in the soup, are a good source of protein, healthy fats, and fiber. They also provide essential vitamins and minerals like vitamin E, niacin, and magnesium. Additionally, the soup incorporates various vegetables, which contribute to its overall nutritional profile.
When preparing Sopa de Maní Recipe, it’s important to follow proper cooking techniques to ensure the meat is cooked thoroughly and the flavors are well-developed. By following the recipe and using fresh ingredients, you can create a flavorful and nourishing dish that will delight your taste buds and provide essential nutrients for your body.
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In conclusion, Sopa de Maní Recipe is a savory and satisfying soup that combines the flavors of peanuts, beef, and vegetables. With its versatility and nutritional benefits, it is a delightful choice for a hearty and nutritious meal. Give it a try and enjoy the flavors of this Latin American culinary delight!
How To Make Our Bolivian Sopa de Maní Recipe Recipe
Ingredients (8 Servings)
Sopa
3 lbs. beef stew meat, cut into bite-sized pieces
2 to 3 tsp. salt
8 cups beef broth (or vegetable broth)
8 oz. skinless raw peanuts (about 1¾ cups), or use roasted if you cannot find raw peanuts
4 potatoes , cut into large cubes
1 small onion, diced
2 small carrots, diced
½ large green bell pepper, diced
½ large red bell pepper, diced
½ cup white rice
½ cup green beans, diced
3 cloves garlic , chopped
½ tsp. ground cumin
¼ tsp. black pepper
3 oz. peas (fresh or frozen)
1 stalk celery , finely chopped
Pinch of dried oregano
Garnishes
Handful fresh cilantro, sliced
Handful fresh parsley, sliced
French fried potatoes, or frozen French fries, baked
Crusty bread
Hot sauce
Instructions
1. In a large pot, heat some oil over medium heat. Add the beef stew meat and sprinkle it with salt. Brown the meat on all sides, stirring occasionally. This will take about 5 minutes.
a. Heat oil in a large pot
b. Add beef stew meat to the pot
c. Sprinkle salt over the meat
d. Stir occasionally until the meat is browned
2. Pour the beef broth (or vegetable broth) into the pot with the meat. Stir well to combine.
a. Pour the beef broth (or vegetable broth) into the pot
b. Stir well to combine the broth with the meat
3. Add the raw or roasted peanuts to the pot. If using raw peanuts, make sure they are skinless. Stir to incorporate them into the soup.
a. Add the peanuts to the pot
b. If using raw peanuts, make sure they are skinless
c. Stir to incorporate the peanuts into the soup
4. Add the potatoes, onion, carrots, green bell pepper, and red bell pepper to the pot. Stir well.
a. Add the potatoes to the pot
b. Add the diced onion to the pot
c. Add the diced carrots to the pot
d. Add the diced green bell pepper to the pot
e. Add the diced red bell pepper to the pot
f. Stir well to combine all the vegetables
5. Stir in the white rice, green beans, chopped garlic, ground cumin, black pepper, peas, celery, and dried oregano.
a. Add the white rice to the pot
b. Add the diced green beans to the pot
c. Add the chopped garlic to the pot
d. Sprinkle ground cumin over the ingredients in the pot
e. Sprinkle black pepper over the ingredients in the pot
f. Add the peas to the pot
g. Add the finely chopped celery to the pot
h. Sprinkle a pinch of dried oregano over the ingredients
6. Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 1 hour or until the meat is tender and the flavors have melded together.
a. Bring the soup to a boil
b. Reduce the heat to low
c. Cover the pot
d. Let it simmer for about 1 hour
e. Check if the meat is tender
7. While the soup is simmering, prepare the garnishes. Slice the fresh cilantro and parsley. Bake or fry the French fries until they are crispy.
a. Slice the fresh cilantro
b. Slice the fresh parsley
c. Bake or fry the French fries until crispy
8. Once the soup is ready, serve it hot in bowls. Garnish each bowl with a sprinkle of fresh cilantro and parsley. Serve with crusty bread and hot sauce on the side.
a. Serve the soup hot in bowls
b. Sprinkle fresh cilantro and parsley over each bowl
c. Serve with crusty bread
d. Provide hot sauce as a condiment
Prep Time: 15 minutes
Cooking Time: 1 hour and 15 minutes
Pots, Pan and Cooking Equipment Needed for the Bolivian Sopa de Maní Recipe Recipe
Large pot
Cutting board
Knife
Spoon or ladle
Measuring spoons
Best Way to Store Leftovers From the the Bolivian Sopa de Maní Recipe
a. Allow the soup to cool completely.
b. Transfer the leftovers to an airtight container.
c. Ensure the container is suitable for storing soups.
d. Label the container with the date.
e. Store the leftovers in the refrigerator for up to 3-4 days.
Tips and Tricks For Easier Creation
Pre-cut the vegetables in advance for quicker preparation.
Use a slow cooker to simmer the soup for convenience.
Adjust the seasoning according to personal taste preferences.
Experiment with different garnishes for added variety.
Make a larger batch and freeze individual portions for future meals.
Side Dishes and Desserts For the the Bolivian Sopa de Maní Recipe
a. Fresh green salad with vinaigrette dressing.
b. Steamed rice or quinoa for a more substantial meal.
c. Grilled vegetables for added texture and flavor.
d. Cornbread or tortillas for a comforting accompaniment.
How To Serve the Bolivian Sopa de Maní Recipe
a. Ladle the hot soup into bowls.
b. Garnish each bowl with a sprinkle of fresh cilantro and parsley.
c. Serve with crusty bread or warm tortillas on the side.
d. Provide hot sauce as a condiment for those who enjoy spiciness.
e. Serve immediately while the soup is hot and flavorful.
f. Enjoy the Sopa de Maní Recipe as a satisfying main course.
Dietary Substitution For the Bolivian Sopa de Maní Recipe
1. Vegan Options:
a. Replace beef stew meat with seitan chunks or tofu cubes.
b. Use vegetable broth instead of beef broth in the Bolivian Sopa de Maní Recipe.
c. Substitute raw peanuts with raw cashews or almonds.
d. Omit potatoes or replace them with sweet potatoes.
e. Use a combination of diced mushrooms and diced tempeh instead of meat.
f. Replace butter or oil with vegan margarine or coconut oil.
g. Serve with vegan bread instead of crusty bread.
2. Gluten-Free Options: For the Bolivian Sopa de Maní Recipe
a. Use gluten-free soy sauce or tamari instead of regular soy sauce.
b. Choose gluten-free vegetable broth or use homemade broth.
c. Replace wheat-based white rice with gluten-free rice, such as jasmine or basmati.
d. Substitute regular flour for a gluten-free flour blend as a thickening agent.
e. Use gluten-free tamari or liquid aminos instead of soy sauce.
f. Serve with gluten-free crackers instead of crusty bread.
g. Opt for gluten-free French fries or roasted potatoes as a garnish.
3. Vegetarian Options:
a. Replace beef stew meat with meatless beef-style strips or chunks.
b. Use vegetable broth instead of beef broth in the Bolivian Sopa de Maní Recipe.
c. Substitute raw peanuts with raw cashews or almonds.
d. Omit meat and add extra potatoes or mushrooms for a hearty texture.
e. Use vegetarian Worcestershire sauce for added umami flavor.
f. Replace butter or oil with vegetable oil or olive oil.
g. Serve with vegetarian bread instead of crusty bread.
4. Mediterranean Diet Options: For the Bolivian Sopa de Maní Recipe
a. Use lean beef stew meat or replace it with lean lamb meat.
b. Use low-sodium beef or vegetable broth.
c. Replace peanuts with almonds or walnuts for a Mediterranean touch.
d. Use extra virgin olive oil instead of regular oil or butter.
e. Add artichoke hearts or sun-dried tomatoes for additional Mediterranean flavors.
f. Serve with whole-grain bread instead of crusty bread.
g. Top with fresh lemon juice and a drizzle of olive oil for a tangy twist.
5. Keto Diet Options:
a. Replace potatoes with cauliflower florets or radishes.
b. Use homemade bone broth or low-sodium beef broth.
c. Substitute raw peanuts with raw macadamia nuts or pecans.
d. Omit white rice or replace it with cauliflower rice or shirataki rice.
e. Use ghee or avocado oil instead of regular oil or butter for the Bolivian Sopa de Maní Recipe.
f. Serve with keto-friendly crackers or almond flour bread.
g. Garnish with chopped avocados or a dollop of sour cream (if tolerated).
6. Heart Healthy Diet Options: For the Bolivian Sopa de Maní Recipe
a. Choose lean beef stew meat or replace it with skinless chicken breast.
b. Use low-sodium beef or vegetable broth.
c. Substitute raw peanuts with unsalted almonds or walnuts.
d. Use extra virgin olive oil or avocado oil instead of regular oil or butter.
e. Add extra vegetables like spinach or kale for added nutrients.
f. Serve with whole-grain bread or whole wheat crackers.
g. Garnish with chopped fresh herbs like basil or parsley.
7. Paleo Options:
a. Replace potatoes with sweet potatoes or parsnips.
b. Use homemade bone broth or low-sodium vegetable broth.
c. Substitute peanuts with macadamia nuts or almonds.
d. Omit white rice or replace it with cauliflower rice or spiralized zucchini.
e. Use ghee or coconut oil instead of regular oil or butter.
f. Serve with paleo-friendly bread or grain-free crackers preparing the Bolivian Sopa de Maní Recipe.
g. Top with sliced avocado or a sprinkle of coconut flakes.
8. Low Carb Options: For the Bolivian Sopa de Maní Recipe
a. Replace potatoes with turnips or rutabagas.
b. Use homemade bone broth or low-sodium vegetable broth.
c. Substitute peanuts with almonds or pecans.
d. Omit white rice or replace it with cauliflower rice or broccoli rice.
e. Use ghee or avocado oil instead of regular oil or butter.
f. Serve with low-carb bread or flaxseed crackers.
g. Garnish with sliced cucumbers or cherry tomatoes.
9. Whole 30 Options:
a. Use grass-fed beef stew meat or replace it with skinless chicken thighs.
b. Use compliant bone broth or homemade vegetable broth.
c. Substitute peanuts with almonds or cashews (unsweetened, no additives).
d. Omit white rice or replace it with cauliflower rice or diced sweet potatoes.
e. Use ghee or coconut oil instead of regular oil or butter.
f. Serve with compliant bread or plantain chips with the Bolivian Sopa de Maní Recipe.
g. Garnish with chopped fresh herbs like cilantro or basil.
10. Weight Watchers Options: For the Bolivian Sopa de Maní Recipe
a. Choose lean beef stew meat or replace it with skinless turkey breast.
b. Use low-sodium beef or vegetable broth.
c. Substitute peanuts with unsalted almonds or cashews.
d. Omit white rice or reduce the amount to control points.
e. Use cooking spray or a minimal amount of oil for sautéing.
f. Serve with whole-grain bread or reduced-fat crackers.
g. Garnish with fresh herbs like parsley or chives.
11. Low Fat Options:
a. Replace beef stew meat with skinless chicken breast or turkey breast.
b. Use low-sodium beef or vegetable broth in the Bolivian Sopa de Maní Recipe.
c. Substitute peanuts with unsalted almonds or sunflower seeds.
d. Omit butter or oil and use a non-stick cooking spray instead.
e. Add extra vegetables like zucchini or bell peppers for bulk.
f. Serve with whole-grain bread or low-fat whole wheat crackers.
g. Garnish with fresh herbs like parsley or chives.
12. Vegetable Variations: For the Bolivian Sopa de Maní Recipe
a. Omit beef stew meat and add extra diced vegetables like mushrooms, zucchini, and eggplant.
b. Use vegetable broth for a fully plant-based version.
c. Substitute peanuts with almonds or sunflower seeds for added crunch.
d. Omit white rice or replace it with quinoa or wild rice for a grain-like texture.
e. Use olive oil or coconut oil for sautéing the vegetables.
f. Serve with crusty bread or whole-grain crackers.
g. Top with chopped fresh herbs like cilantro or basil for added freshness.
Please note that the given substitutions are general suggestions, and individual dietary needs and preferences may vary. It’s always recommended to check labels, choose quality ingredients, and consult with a healthcare professional or registered dietitian for personalized advice.
FAQ About the Bolivian Sopa de Maní Recipe
Final Thoughts
What is the Sopa de Maní Recipe?
The Sopa de Maní Recipe is a traditional South American soup that features beef stew meat, peanuts, and a variety of vegetables in a flavorful broth.
How long does it take to cook the Sopa de Maní Recipeí?
The cooking time for the Sopa de Maní Recipe can vary, but on average, it takes about 1.5 to 2 hours to cook until the meat is tender and the flavors have developed.
Can I use roasted peanuts instead of raw peanuts in the Sopa de Maní Recipe?
Yes, if you cannot find raw peanuts, you can use roasted peanuts as a substitute in the Sopa de Maní Recipe. However, keep in mind that the flavor and texture of the soup may differ slightly.
Can I freeze the Sopa de Maní Recipe for later consumption?
Yes, you can freeze the Sopa de Maní Recipe for later consumption. Allow the soup to cool completely, then transfer it to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months. Thaw it in the refrigerator overnight before reheating.
Can I adjust the spiciness level of the Sopa de Maní Recipe?
Absolutely! The spiciness level of the Sopa de Maní Recipe can be adjusted according to personal preference. If you prefer a milder soup, reduce or omit the ground cumin and black pepper. For a spicier kick, you can add a pinch of red pepper flakes or a few dashes of hot sauce during the cooking process.
Final Thoughts
The Sopa de Maní Recipe is a delicious South American soup that combines the rich flavors of beef stew meat, peanuts, and an array of vegetables. This hearty dish offers a unique and satisfying taste that is both comforting and nourishing. The tender beef, combined with the nuttiness of the peanuts, creates a robust flavor profile that is enhanced by the aromatic spices like cumin and black pepper. The addition of potatoes, carrots, bell peppers, rice, and green beans adds a delightful mix of textures and colors to the soup.
One of the great aspects of the Sopa de Maní Recipe is its versatility. You can easily adapt the recipe to accommodate various dietary preferences or restrictions. Whether you’re following a vegan, gluten-free, or low-carb diet, there are suitable substitutions available. For example, you can replace the beef stew meat with plant-based alternatives or leaner protein options. You can also use gluten-free ingredients and swap out white rice for cauliflower rice or other low-carb alternatives.
In terms of health benefits, the Sopa de Maní Recipe offers a good balance of protein, healthy fats, and carbohydrates from the peanuts, meat, and vegetables. It provides essential nutrients like vitamins, minerals, and fiber. By using leaner cuts of meat and controlling the sodium content of the broth, you can make it a heart-healthy option. Plus, the inclusion of a variety of vegetables boosts the nutritional value of the soup.
Whether you’re looking for a comforting and flavorful meal or seeking to explore the culinary traditions of South America, the Sopa de Maní Recipe is a fantastic choice. Its combination of ingredients, versatility, and potential health benefits make it a delightful addition to your recipe repertoire. Enjoy the rich flavors and nourishing qualities of this traditional soup!
Sopa de Maní Recipe
Equipment
- Large Pot
- Cutting board
- knife
- Spoon or ladle
- Measuring Spoons
Ingredients
- 3 lbs. beef stew meat cut into bite-sized pieces
- 2 to 3 tsp. salt
- 8 cups beef broth or vegetable broth
- 8 oz. raw peanuts skinless - about 1¾ cups, or use roasted if you cannot find raw peanuts
- 4 potatoes cut into large cubes
- 1 onion small diced
- 2 carrots small diced
- ½ green bell pepper large diced
- ½ large red bell pepper large diced
- ½ cup white rice
- ½ cup green beans diced
- 3 cloves garlic chopped
- ½ tsp. cumin ground
- ¼ tsp. black pepper
- 3 oz. peas fresh or frozen
- 1 stalk celery finely chopped
- Pinch oregano dried
- fresh cilantro sliced
- fresh parsley sliced
- Hot sauce
Instructions
In a large pot, heat some oil over medium heat. Add the beef stew meat and sprinkle it with salt. Brown the meat on all sides, stirring occasionally. This will take about 5 minutes.
- a. Heat oil in a large pot
- b. Add beef stew meat to the pot
- c. Sprinkle salt over the meat
- d. Stir occasionally until the meat is browned
Pour the beef broth (or vegetable broth) into the pot with the meat. Stir well to combine.
- a. Pour the beef broth (or vegetable broth) into the pot
- b. Stir well to combine the broth with the meat
- Add the raw or roasted peanuts to the pot. If using raw peanuts, make sure they are skinless. Stir to incorporate them into the soup.
- a. Add the peanuts to the pot
- b. If using raw peanuts, make sure they are skinless
- c. Stir to incorporate the peanuts into the soup
Add the potatoes, onion, carrots, green bell pepper, and red bell pepper to the pot. Stir well.
- a. Add the potatoes to the pot
- b. Add the diced onion to the pot
- c. Add the diced carrots to the pot
- d. Add the diced green bell pepper to the pot
- e. Add the diced red bell pepper to the pot
- f. Stir well to combine all the vegetables
Stir in the white rice, green beans, chopped garlic, ground cumin, black pepper, peas, celery, and dried oregano.
- a. Add the white rice to the pot
- b. Add the diced green beans to the pot
- c. Add the chopped garlic to the pot
- d. Sprinkle ground cumin over the ingredients in the pot
- e. Sprinkle black pepper over the ingredients in the pot
- f. Add the peas to the pot
- g. Add the finely chopped celery to the pot
- h. Sprinkle a pinch of dried oregano over the ingredients
Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 1 hour or until the meat is tender and the flavors have melded together.
- a. Bring the soup to a boil
- b. Reduce the heat to low
- c. Cover the pot
- d. Let it simmer for about 1 hour
- e. Check if the meat is tender
While the soup is simmering, prepare the garnishes. Slice the fresh cilantro and parsley. Bake or fry the French fries until they are crispy.
- a. Slice the fresh cilantro
- b. Slice the fresh parsley
- c. Bake or fry the French fries until crispy
Once the soup is ready, serve it hot in bowls. Garnish each bowl with a sprinkle of fresh cilantro and parsley. Serve with crusty bread and hot sauce on the side.
- a. Serve the soup hot in bowls
- b. Sprinkle fresh cilantro and parsley over each bowl
- c. Serve with crusty bread
- d. Provide hot sauce as a condiment
