Vegetable Peanut Soup

“Eat your veggies!”

I’m sure this phrase sounds familiar, something you’ve been hearing all your life. The thing is, it’s the most sound nutrition advice you’ll ever hear. The more vegetables you incorporate into your daily diet, the healthier you’ll probably be.

[*Sorry, I had to say “probably” as I recognize how everyone has their own unique experience with food and health.]

The best way to meet your 5-servings per day of vegetables is to incorporate them into a recipe. You can occasionally munch on veggies and dip or make a big salad, but recipes just make our veggies taste so delicious! 

Try out this Vegetable Peanut Soup recipe. You’ll use 4 different vegetables, plus you end up with ~13 grams of protein from vegetarian sources like peanut butter and Greek yogurt.

This creamy and flavorful soup will get gobbled up in no time. 

This recipe is also low FODMAP, SCD and SIBO-Specific Diet approved. Just make sure to use garlic-infused oil and water/low FODMAP stock. 


This recipe complies with the following diets:

  • Paleo- No
  • Vegan- No
  • Vegetarian- Yes
  • Low FODMAP– Yes
  • SCD– Yes
  • Gluten free– Yes
  • Grain free- Yes
  • Dairy free- No, unless you use coconut milk based yogurt

Nutrition Facts

This recipe makes 4 servings

Vegetable Peanut Soup
Serves 4
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  1. 2 tablespoons garlic infused olive oil*
  2. 2 tablespoons coconut aminos
  3. 1/2 tablespoon minced ginger
  4. 1/4 teaspoon red pepper flakes
  5. 1-2 teaspoons sea salt
  6. 1 lemon, juiced
  7. 3 large carrots, thinly sliced (~2 cups)
  8. 1 cup bite size pieces of green beans
  9. 2 1/2 cup diced tomatoes
  10. 1/2 cup all natural peanut butter
  11. 1/2 cup plain low fat Greek yogurt
  12. 1 1/2 cup raw baby spinach
  13. 1 1/2 cup water or low FODMAP approved stock**
  1. Heat oil in a stockpot over medium heat. Toss in the carrots and allow them to soften for about 5-7 minutes.
  2. Toss in the tomatoes, green beans, and ginger. Saute for 5-7 minutes.
  3. Next, mix in the coconut aminos, red pepper flakes, salt, lemon juice, peanut butter, water/stock and yogurt. Stir until all of the ingredients are well combined.
  4. Allow the soup to simmer for 15 to 20-minutes. Toss in the baby spinach towards the end and mix until the leaves are wilted.
  1. *May use 1 garlic clove in this recipe if you're not following the low FOMDAP diet
  2. **May use regular vegetable stock if you're not following the low FODMAP diet
  3. Per serving (1/4 of the recipe): 323 calories, 22g fat, 20.3g carbohydrate, 5.5g fiber, 12.7g protein
Nutrition by Erin