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African Peanut Soup 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! Includes a Video.
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!
Why is it called African Peanut Soup?
African Peanut Soup, also known as Groundnut Stew, is a cultural staple to West Africans. There are many variations of this peanut soup, with the recipe ingredients varying by region. Peanut butter (groundnuts), tomatoes, and chilies are generally the base components, the flavors are tweaked from there. Most traditions include starchy vegetables like yams and sweet potatoes. Some also include eggplant, okra, or corn, as well as chicken or other ground 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 originate 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 is may not be completely traditional but it is none less mouthwateringly delicious.
African Peanut Soup | Video
What does African peanut Soup Taste like?
The creamy rich base is smooth and reminiscent of curry. Balanced savory flavor with a touch of sweetness and a bit of spice.
Is African Peanut Stew Healthy?
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.
What is African Peanut Soup made from?
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.
Ingredients
- coconut oil
- onion
- garlic cloves
- ginger
- serrano chili
- smoked paprika
- black pepper
- ground coriander
- ground cumin
- yams or sweet potatoes
- chickpeas
- tomatoes paste
- diced tomatoes
- vegetable broth or chicken stock
- creamy natural peanut butter– no sweetener (crunchy is fine too if you like more texture)
- sea salt
- red pepper flakes
- apple cider vinegar
- fresh spinach (or a mix of baby kale and spinach is nice)
- Garnishes: Cilantro, Crushed Peanuts and Chili flakes
How to make 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 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. Turn off heat and stir in spinach leaves.
Garnish with crushed peanuts, fresh cilantro, and red pepper flakes.
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, rice, or quinoa for a hearty one-bowl meal.
Top with crushed toasted peanuts, fresh cilantro, and red pepper flakes (for the spice lovers).
Ways to Adapt
Swap out yams for sweet potatoes, butternut squash, potatoes, or parsnips. Or add them all!
Feel free to add more veggies! Squash, eggplant, peppers, okra…
Chard, kale, or collard greens can be used instead of spinach. Add in along with the yams to cook sufficiently.
Variations
Add cooked chicken or crispy tofu.
More Peanut recipes you may enjoy:
- Thai Burrito with Peanut Sauce
- Healthy Vegan Spring Rolls with Peanut Sauce Recipe
- Bali Bowls with Peanut Tofu
- Thai Noodle Salad with the BEST EVER Peanut Sauce
- Instant Pot Peanut Chicken
- Thai Crunch Salad with Peanut Ginger Dressing
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!
African Peanut Soup
- Prep Time: 30
- Cook Time: 25
- Total Time: 55 minutes
- Yield: 8 cups 1x
- 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
Keywords: African peanut soup, peanut soup recipe, African peanut stew, vegan peanut soup, spicy African peanut soup
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!