How to Prepare African Peanut Soup (Vegetarian and Egg-Free)
Ingredients in African Peanut Soup — African peanut soup is a rich, creamy, and delicious soup that hails from West Africa. This vegetarian version is made without eggs and dairy for a healthy dinner. Thick with groundnut (peanut) butter, tomatoes and substantial vegetables, this is a well-fed soup.
Why You’ll Love This Recipe
✅ Big-dreaming, unique flavors — savory, nutty, mildly spicy.
✅ Nutritious & filling — full of protein, fiber, and vitamins.
✅ Simple to prepare — on the table in about 30 minutes.
✅ Adaptable — with rice or bread, or by itself.
Ingredients You’ll Need
For the Base:
2 tablespoons coconut oil or vegetable oil
1 small onion, diced
3 cloves garlic, minced
1 tablespoon ginger, grated
1 teaspoon cumin powder
1 teaspoon paprika
½ teaspoon cayenne pepper (more or less depending on spice level desired)
1 teaspoon salt (or to taste)
For the Soup:
3 cups vegetable broth
1 can (14 oz) diced tomatoes (or 2 fresh tomatoes, diced)
½ cup natural peanut butter (no added sugar)
1 medium sweet potato, peeled and cut into cubes
1 cup carrots, sliced
1 cup chickpeas (or black-eyed peas)
1 tablespoon soy sauce (or tamari for gluten-free)
2 cups chopped spinach or kale
1 tablespoon lime juice
Fresh cilantro and crushed peanuts, for garnish
Cooking Instructions: Step-by-Step
Step 1: Sauté the Aromatics
In a large pot over medium heat, warm coconut oil. Stir in onions, garlic, and ginger, and cook for 2-3 minutes until fragrant. Add the cumin, paprika, cayenne and salt, and cook for an additional minute.
Step 2: Build the Soup Base
Stir in the diced tomatoes and cook for 3-4 minutes until softened. Add in the vegetable broth and bring to a gentle simmer.
Step 3: Introduce Peanut Butter & Vegetables
Stir in the peanut butter and whisk until dissolved. Stir in sweet potatoes, carrots and chickpeas, then lower the heat and simmer for 15 minutes, until the vegetables are tender.
Step 4: Final Touches
Add in the soy sauce, spinach/kale, and lime juice. Cook for another 2-3 minutes until the greens wilt.
Step 5: Serve & Enjoy
Take it off the heat and top with more fresh cilantro and crushed peanuts. Serve hot with rice, quinoa or crusty bread.
My Tips for the Best African Peanut Soup
✔️ Natural peanut butter was the best option – No added sugar or oils.
✔️ Spice it how you want — Add more cayenne if you want heat or keep it mild.
✔️ Make it heartier — Stir in lentils or extra beans for extra protein.
✔️ Blend for creaminess — If you want some creaminess, blend some of the soup.
Why African Peanut Soup is Good for You
✨ Substantial plant protein – The recipe boasts plenty of protein, thanks to peanut butter and chickpeas.
✨ Gut friendly – Vegetables contain fiber that nourishes your gut.
✨ Healthy fats — Peanuts have heart-healthy monounsaturated fatty acids.
✨Enhances immunity – Ginger, garlic, and tomatoes are supportive of a healthy immune system.
Frequently Asked Questions
Q: Can I make this soup nut free?
A: Yes! Use sunflower seed butter or tahini in place of peanut butter.
Q: Can I use a slow cooker to make this?
A: Yes! Cook on low for 6 hours or high for 3 to 4 hours.
Final Thoughts
This African Peanut Soup is a quick, creamy, hearty, and hearty dish that’s ideal for snuggling up to eat. Try it out and revel in the deep peanut flavor!
Happy cooking! 🥜🍜
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