Tomato and Peanut Soup with Dill (Oil Free)

June 30, 2016thepeppercook

Prep time: 15 minutes

Cook time: 25 minutes

Serves: 4 people

Calories: 428

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A spicy middle eastern recipe of soup flavoured with dill and harissa.


  • 6 medium-sized tomatoes, diced (about 500g)
  • 1 carrot, diced (about 60g)
  • 1 cup water
  • 1 teaspoon salt
  • ½ teaspoon brown sugar
  • ½ cup freshly roasted peanuts
  • ½ teaspoon harissa (To learn how to make our home-made harissa click here)
  • 3 tablespoons fresh dill, finely chopped



  1. Combine tomatoes, carrots, water, salt, and brown sugar in a six-inch saucepan. Bring to boil on high heat uncovered. (If your tomatoes are adequately sweet, you can skip the sugar.)
  2.  Lower heat to medium and allow vegetables to cook until carrots are soft, about 15-20 minutes.
  3.  Cool soup and blend in a mixie or food processor until smooth.
  4.  In the meantime, grind peanuts until powdered. Don’t over grind, or you will end up with peanut butter!
  5.  Pour vegetable mixture back into saucepan. Add harissa and peanuts. As harissa is spicy, start with half a teaspoon and adjust for taste.
  6.  Reheat mixture on medium heat and allow to cook for 3-4 minutes.
  7.  Adjust salt and seasonings. Add a few tablespoons of water if soup is too thick.
  8.  Add 2 tablespoons of dill to soup, and mix.
  9. Garnish with remaining dill and serve hot.

Critical Ingredients:

Tomatoes and peanuts are critical – you can use another starchy vegetable like beets if you don’t have carrots at hand! If you don’t have harissa, you can substitute a ½ teaspoon of cumin and a ½ teaspoon of red chili powder. Dill is not essential but gives an interesting flavour to the soup. Cilantro or fresh coriander would work as well in the soup as well. If you are on a fat-free diet, you can omit the peanuts and still get great flavour.



Tomato and Peanut Soup with Dill (Oil Free)



Print Recipe

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Serves: 4 people
  • Calories 428
Saturated Fat7g

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