4.0 from 6 votes
African Peanut Soup
This African Peanut Soup makes a delicious weeknight meal. It's packed with flavor from African spices, coconut milk, and fresh sweet potatoes. And it's ready in just 30 minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 -8 servings
Calories: 350 kcal
Course:
Soup
Cuisine:
African
Ingredients
- 3 cups vegetable stock or water2 15-ounce cans coconut milk1 cup diced yellow onion½ cup diced celery4 large garlic cloves, pressed or minced1 teaspoon seeded and diced hot chile pepper4 cups chopped sweet potato (½-inch pieces)1 ½ cups chopped tomato (½-inch pieces) or 1 (14.5-ounce) can diced fire-roasted tomatoes2 teaspoons sea salt, or to taste¼ teaspoon ground black pepperPinch of cayenne pepper1 tablespoon wheat-free tamari or other soy sauce (optional)1 tablespoon Berbere spice mix (optional)¾ cup creamy or crunchy peanut butter2 tablespoons finely chopped fresh cilantro½ cup roasted unsalted peanuts, for garnish
Instructions
- Place the vegetable stock in a 3-quart pot over medium-high heat. Add all the remaining ingredients, except the peanut butter, cilantro, and peanuts, and cook for 15 minutes, stirring occasionally.Remove about 1 cup of the liquid and place it into a small bowl. Add the peanut butter and stir until creamy. Return the mixture to the pot, stir well, and cook for 5 minutes, stirring occasionally.Add the cilantro, stir well, and garnish with peanuts before serving.
Cup of Yum
Notes
- Variations:
- You can sauté the onion, celery, and garlic in 1 tablespoon of oil before adding the vegetable stock.
- Replace the peanut butter with almond butter or other nut butter.
- For a lighter soup, replace one can of coconut milk with an equivalent amount of vegetable stock or water.
- Add 2 cups of chopped spinach, chard, or kale once the peanut butter is added.
Nutrition Information
Serving
1bowl
Calories
350kcal
(18%)
Carbohydrates
24g
(8%)
Protein
15g
(30%)
Fat
25g
(38%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
19g
Sodium
600mg
(25%)
Fiber
9g
(36%)
Sugar
9g
(18%)
Nutrition Facts
Serving: 6-8 servings
Amount Per Serving
Calories 350
% Daily Value*
| Serving | 1bowl | |
| Calories | 350kcal | 18% |
| Carbohydrates | 24g | 8% |
| Protein | 15g | 30% |
| Fat | 25g | 38% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 19g | 112% |
| Sodium | 600mg | 25% |
| Fiber | 9g | 36% |
| Sugar | 9g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.