This African Peanut Soup recipe is made with everyday pantry items that transform into a lively soup with full-bodied flavors. Richly spiced with chickpeas, ginger, garlic, and chilies in a creamy peanut tomato base, this protein-rich soup is one you will crave. Vegan and Gluten-free!
The same stream of life that runs through the world runs through my veins.
Rabindranath Tagore
Dairy-free and full of protein, this African Peanut Soup is sooooo delicious! It can be served as a hearty soup, or served over millet or rice for a satisfying one-bowl meal. It all comes together fairly quickly though it tastes anything but simple. The flavors and creamy texture are reminiscent of curry, developing even more over time, making leftovers something to be very excited about!
What is Peanut Soup?
African Peanut Soup, also known as Groundnut Stew, is a cultural staple in West Africa. This peanut soup has many variations, with the recipe ingredients varying by region. Peanut butter (aka groundnuts), tomatoes, and chilies are generally the base components. Most traditions include starchy vegetables like yams and sweet potatoes. Some also include eggplant, okra, or corn, as well as chicken thighs or other meats, and beans. Hot chili peppers are also traditional. It is most often served over millet or rice.
Groundnut Stew is a popular dish during Kwanzaa, a celebration of the first fruits of the harvest, African cultural heritage, and traditional values. Did you know that peanuts are known as groundnuts in many parts of the world? They actually originated from South America then somehow found their way to Africa. From there, the peanut was brought over to the United States on slave ships.
Our vegan version of West African Peanut Stew may not be completely traditional but it is nonetheless mouthwateringly delicious!
WATCH: How to Make Peanut Soup
Why You Will Love African Peanut Soup
- Bold and Unique Flavors: African Peanut Soup is a burst of flavors that will tantalize your taste buds. The combination of spices like ginger, garlic, and chilies, along with the creamy peanut tomato base, creates a rich and aromatic soup that is truly unforgettable.
- Nutritious and Filling: This soup is delicious and packed with nutrients. With ingredients like yams or sweet potatoes, chickpeas, and fresh spinach, it provides a good dose of vitamins, minerals, and fiber. It’s a hearty and satisfying meal that will keep you full and energized.
- Versatile and Customizable: African Peanut Soup is incredibly versatile and can be customized to suit your preferences. You can add your choice of vegetables, adjust the level of spiciness, and top it with garnishes like crushed peanuts and cilantro. Make it your own and experiment with different variations!
- Cultural Significance: African Peanut Soup is deeply rooted in West African culinary traditions. By enjoying this soup, you not only savor its incredible taste but also get a glimpse into the vibrant culture and heritage of the region. It’s a dish that carries a beautiful story and adds a touch of cultural appreciation to your dining experience.
Peanut Soup Ingredients
- Coconut oil: You can substitute with other neutral oils like avocado oil if desired.
- Onion: Use yellow or white onion for a mild flavor. You can also use red onion for added sweetness.
- Garlic cloves: Fresh garlic is recommended for the best flavor, but you can use garlic powder as a substitute (1/2 teaspoon equals approximately 2 cloves).
- Ginger: Fresh ginger is preferable, but if unavailable, you can use ground ginger (1/2 teaspoon equals approximately 1 tablespoon of fresh ginger).
- Serrano chili: Adjust the amount according to your spice preference. If you can’t find serrano chili, you can substitute with jalapeño or any other spicy chili pepper.
- Smoked paprika: If you don’t have smoked paprika, regular paprika can be used as a substitute.
- Black pepper: Freshly ground black pepper is recommended, but pre-ground black pepper works as well.
- Ground coriander: Adds a lovely earthy, sweet and floral notes.
- Ground cumin: Adds a warm nutty element.
- Yams or sweet potatoes: Both yams and sweet potatoes work well in this recipe. Choose whichever you prefer or have on hand. Or try butternut squash, potatoes, or parsnips.
- Chickpeas: For protein, texture and nutty flavor.
- Tomato paste: Gives a rich tangy depth.
- Diced tomatoes: You can use canned diced tomatoes or fresh tomatoes, depending on your preference.
- Vegetable broth or chicken stock: Choose whichever you prefer or have available.
- Creamy natural peanut butter: Look for peanut butter with no added sugar or sweeteners. Crunchy peanut butter can be used if you prefer a bit of texture in the soup.
- Red pepper flakes: Add more or less depending on how spicy you like your soup. Can also use Cayenne pepper.
- Apple cider vinegar: Gives a tang that really balances the soup.
- Fresh spinach: You can use other leafy greens like kale or collard greens. Or a mix.
- Garnishes: Cilantro, crushed peanuts, and additional red pepper flakes are optional garnishes that add extra flavor and texture to the soup.
See the recipe card below for a full list of ingredients and measurements.
How to make West AFrican Peanut Soup
STEP ONE- Cube yams, chop, dice, and minced onion, ginger, garlic, and serrano chili. Measure out spices and remaining ingredients. This will help the process flow and make cooking a much more enjoyable experience!
Tip: If you are cautious of the spicy heat of the serrano, try this instead of mincing it: Add the entire pepper when you add in the broth, letting it simmer in the soup, and then remove the cooked pepper before serving. You will get the flavor and a little softer heat.
STEP TWO- In a large soup pot with coconut oil, start sautéing onion, garlic, ginger, and serrano chili. Add smoked paprika, black pepper, coriander, and cumin. Adding them in with the sautéing aromatics will release and enliven the flavors of the spices and will smell amazing! Stir this mixture until the onions start to soften, about 7 minutes.
STEP THREE- Add yams, chickpeas, tomato paste, diced tomatoes, broth or stock, peanut butter, salt, and red pepper flakes.
STEP FOUR- Bring the soup to a simmer and cook for 20 minutes or until yams are fork-tender.
STEP FIVE- Add apple cider vinegar and salt to taste. If you like a creamier consistency, feel free to use an immersion blender! Turn off heat and stir in spinach leaves.
How to Serve African Peanut Soup
- Serve it in a bowl as a soup. (Use less peanut butter if you prefer it not so rich).
- Serve it over cooked whole grains- like millet, brown rice, or quinoa for a hearty one-bowl meal.
- Top with crushed toasted peanuts, fresh cilantro, and red pepper flakes (for the spice lovers).
- For more protein, add cooked chicken or crispy tofu.
African Peanut Soup FAQS
The creamy rich base is smooth and reminiscent of curry. Balanced savory flavor with a touch of sweetness and a bit of spice.
Yes! The beauty of homemade is that you can control the quality of the ingredients and adjust to your preferences. Make sure you use fresh ingredients and use natural peanut butter with nothing added-just peanuts and salt (or unsalted if that is your preference). Another way to boost nutrients is to make your own vegetable broth, with our easy and delicious recipe.
Onions, ginger, garlic, and serrano chili sauté together with fragrant spices create a heavenly aroma. Tender yams and chickpeas fortify the creamy peanut tomato soup base. Fresh spinach is added just before serving to lightly wilt, preserving fresh flavor and nutrients.
More Recipes You May Enjoy
The flavors develop even more after cooking, leftovers are delicious! Keeps in the fridge for 5 days. Hope you enjoy this African Peanut Soup. Let us know how you like it!
Love this recipe? Please let us know in the comments and leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating below the recipe card.
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West African Peanut Soup Recipe (Peanut Butter Soup)
- Prep Time: 30
- Cook Time: 25
- Total Time: 55 minutes
- Yield: 8 cups
- Category: Soup, Stew
- Method: Stovetop
- Cuisine: West African
- Diet: Vegan
Description
Spicy African Peanut Soup is made with everyday pantry items that transform into a lively soup with full bodied flavors. Richly spiced with ginger, garlic, and chilies in a creamy peanut tomato base, this protein-rich soup is one you will crave. Vegan and Gluten-free!. Serve over millet, rice, or quinoa for a satisfying one bowl meal.
Ingredients
- 1 tablespoon coconut oil
- 1 onion, chopped
- 3 garlic cloves, diced
- 1 tablespoon ginger, grated or minced
- 1 Serrano chili, diced (for less spice add the whole chili (uncut)when adding the broth and then remove before serving)
- 1 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- 2 teaspoons ground coriander
- 1 teaspoon ground cumin
- 2 cups yams, cubed
- 1 can of garbanzos or 1 1/2 cups, drained
- 2 tablespoons tomato paste
- 1 cup diced tomatoes (canned or fresh)
- 4 cups vegetable broth or chicken stock
- 1/2–1 cup creamy natural peanut butter-no sugar added (crunchy is fine too if you like more texture) see notes
- 1- 1 1/2 teaspoons sea salt
- 1/4 teaspoon red pepper flakes (more or less to taste)
- 1 tablespoon apple cider vinegar
- 1/2 lb spinach (or a mix of baby kale and spinach is nice)
- Garnish: Cilantro, crushed peanuts, red pepper flakes
Instructions
- In a soup pot over medium heat, start sautéing coconut oil, onion, garlic, ginger, and serrano chili. Add smoked paprika, black pepper, coriander, and cumin. Stir until the onions start to soften, about 7 minutes. Turn heat down if needed.
- Add yams, chickpeas, tomato paste, diced tomatoes, broth or stock, peanut butter, salt, and red pepper flakes. Bring to a simmer and cook for 20-30 minutes or until yams are soft.
- Add apple cider vinegar and salt to taste. Turn off heat and stir in spinach leaves.
- Serve with crushed peanuts, fresh cilantro, and red pepper flakes. Good served over millet, rice, and quinoa.
Notes
Use less peanut butter if you prefer a less rich soup. The full amount of peanut butter is best for eating with rice or millet.
Chard, kale, or collard greens can be used instead of spinach. Add in to cook along with the yams.
Keeps in the fridge for 5 days.
Make in an instant pot. Follow step one as the recipe instructions state, using the saute’ function. On step two, Add liquids but don’t add the peanut butter! Pressure cook 10 minutes, then add peanut butter in, along with step 3.
Nutrition
- Serving Size: 1 cup
- Calories: 378
- Sugar: 9.3 g
- Sodium: 616 mg
- Fat: 20.1 g
- Saturated Fat: 5 g
- Carbohydrates: 40.1 g
- Fiber: 9.1 g
- Protein: 14.3 g
- Cholesterol: 0 mg
Hi, LOVE this recipe, but what is the serving size, please? It’s blank. Says there are 378 calories in it. Would like to know if I’m eating all my day’s calories in one big delicious bowl of this. Lol!
That’s weird I see it on the nutritional info. Serving size is one cup. Sorry about that, not sure why it is not showing for you.
So delicious! Stuck in the house during the xmas blizzard here in WNY and I made this to warm us up. We devoured it. Another winning recipe, thank you.
Awesome Tracy, so perfect for the cold weather!
It was good, but the smoked paprika was too overpowering. I don’t know if the brand I used was extra smoky or something, but I will try it again and swap some (or all) of it for regular paprika. Then I’m sure it will be great! Perfect for meal prep and froze well.
Hi Erika, yes some brands can be stronger than others.
I’m trying to introduce more meatless meals to my family and, based on the comments, I thought this recipe could be successful. While everyone thought it smelled utterly divine, my boys weren’t happy with the flavour. I will add chicken next time as I know that will go extremely well with these flavours and will keep everyone happy (and so I don’t have to finish the large pot on my own!)
I think chicken would be good in this!
Same – my husband was excited by the smell but disappointed with the taste. Could be that there was too much tomato in it. Good idea re chicken !
Just made this recipe, I love how quick and no fuss it was!! I also had most of the ingredients on hand, and the only reason I didn’t have the garbanzo is because i made hummus the other night 😂
Glad you enjoyed Maxime!
Hello! I am so excited to try this recipe, what is the serving size? I see that the recipe makes 8 cups and I’m wanting to make sure it is calorie friendly!
Hi Mac, thanks, recipe is updated now. 1 cup serving size. 🙂
Another scrumptious easy family-friendly dish. Splendid!!
Great to hear!
OMG – I am in love with this soup!! I made it tonight – cold, gloomy MN night – perfect! I like spicy food when it’s cold out so added a little more heat but the peanut butter finish when you taste it is a perfect combination. I added barley to it and used yam instead of sweet potatoes. It turned out to be more of a chowder/thick soup – and I will make this again. Loved it
Love it Marta-extra spice and barley, perfect for chilly weather!
Can this be frozen? Thanks!
Hi Emily, I think it should freeze just fine!
Another easy recipe that we decided was 5*. But then we rested it in the fridge for two days and now it’s a 6*!
👏🏼 yay!
Yes, it freezes very well. I made mine with chicken and chick peas and it was even better upon defrosting than eating immediately.
Oh, that’s wonderful!
Wow, was this good. My four year old and two year old had I think five bowls between them. And my wife and I licked the bowls. I had a little bit left over for the next day and it was even better cold. This was insanely delicious.
Glad you and your family enjoyed this Adam!
This was great. I used butternut squash instead of yams and added in half an eggplant but no other changes. Will definitely make again.
Great to hear Amanda!
This was so delicious, and surprisingly easy to make. Added half an eggplant in addition, and used crunchy peanut butter. This recipe is amazing! Thanks for this, will definitely be in my dinner rotation.
Great to hear!
This is SO delicious and filling! It was beautiful, too, and served up looking just like your photos!
Glad you enjoyed this Janet!
this was delish – I made it last night – what a mixture of flavors and colorful too – served with basmati rice. I was wondering if leftovers can be frozen???
Yes, it can be frozen! So glad you enjoyed.
Was very curious about this recipe: turned out great! My two-year old (fussy eater) even wanted seconds 🙂 For myself I added cilantro on top for garnish and it really elevated it for me. Will be making this again!
Thanks Anouk! It is so satisfying when everyone enjoys, especially the picky ones!
Was nervous if I could do this. But I did and it was a hit with my partner. The only time I would use peanut butter was with bananas and good cruchy bread. Who knew peanut butter can be so savory, rich, and complex in this stew. Thank you!
So happy you enjoyed this Kelley!
Mmm…Better than another similar version I’ve made before.
I like the addition of smoked paprika and the ACV at the end makes it pop. Used jalapeño because it’s what I had and removed most of the seeds because husband can’t handle too spicy.
Ate it as is and also served over brown rice. Next up: going to try it over linguini because husband likes his pasta!
Awesome Gina, thanks so much!
Amazing dish! We served with rice and toppings of chopped cilantro and diced Serrano – for those that enjoy some spice. Only recipe changes we made were to hold back pepper flakes and Serrano because not everyone can handle the spice.
Perfect! Glad you enjoyed!
This soup is creamy, hearty, filling and delicious! First time I use peanut butter in soup and it turns out wonderful. I also find it easy and fast to prepare.
Will definitely be doing this again soon.
Thank you for this wonderful recipe!
Thanks Mirey! So happy to hear you are enjoying this!
I made this tonight and it was so filling and delicious. I made it as written with jalapeno instead of serrano and kale. All 3 of us loved. We had it with quinoa. We thought it was real comfort food as we are stuck at home quarantining. Thank you for the recipe!
Wonderful!
I am a brand-new subscriber to this blog, and this soup was the first recipe I tried. Bingo! Absolutely fabulous
Yay! So happy you are here Karin!
Amazing!!! I was a little skeptical of tomatoes and peanut butter but we absolutely loved this recipe. Will definitely make again!
So glad you tried it Rachael!
Love this one and can’t wait to make it again. Thank you!
Glad to hear Jeremy!
Super Hearty! and tasty. No serrano peppers here; so used jalapenos. Did not make it very spicy; any other suggestions to add for heat? The store did have habenaro, but did not try those. Served over white rice and with cornbread. I love how the spinach disappears into the soup so quickly.
Hi Dale, Dried red pepper flakes would be great here or even a little cayenne.
Cayenne worked great..would use 1/2 tsp added to recipe. I see this described as “comfort food” and that is exactly how my wife described it!
Appreciate this Dale!
This was so delicious. It was tangy, hearty and flavorful!!!
So glad you enjoyed!