Description
Bold, creamy, and comforting, this African Peanut Soup is a rich blend of sweet potatoes, tomatoes, peanut butter, and greens simmered together in a flavorful broth. A staple of West African-inspired cooking, it’s a perfect choice when you’re craving a quick dinner or wholesome lunch. Naturally vegan and gluten-free, this easy recipe is packed with protein and fiber — ideal for anyone looking for healthy food ideas, cozy dinner ideas, or a meal prep staple that never gets boring.
Ingredients
1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
2 medium sweet potatoes, peeled and cubed
1 can (14 oz) diced or crushed tomatoes
1/2 cup natural peanut butter
4 cups vegetable broth
2 cups chopped kale or collard greens
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper
1/4 teaspoon chili flakes (optional)
1/4 cup chopped cilantro (for garnish)
1/4 cup chopped peanuts (for garnish)
Instructions
1. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté for about 5 minutes until translucent.
2. Stir in garlic and grated ginger, cooking for 1 minute until fragrant.
3. Add cubed sweet potatoes and tomatoes. Cook for 2–3 minutes to combine flavors.
4. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 15–20 minutes or until sweet potatoes are tender.
5. In a separate bowl, mix some of the hot broth with peanut butter until smooth. Stir this mixture back into the pot.
6. Simmer the soup for another 5–10 minutes, stirring occasionally.
7. Add chopped greens and cook until wilted, about 5 minutes.
8. Season with salt, pepper, and chili flakes as desired.
9. Ladle into bowls and garnish with cilantro and chopped peanuts before serving.
Notes
Always use unsweetened natural peanut butter to keep the flavor savory and balanced.
Mix peanut butter with broth before adding it to avoid clumps.
The soup thickens as it sits — add water or broth when reheating if needed.
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 7g
- Sodium: 650mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 6g
- Protein: 12g
- Cholesterol: 0mg