West African peanut soup

West African peanut soup is a tasty vegan soup made with sweet potato. Easy to make, it’s warming, comforting and delicious.

When I saw we had a peanut butter theme for this month’s Foodie Extravaganza, I knew I wanted to make a soup with it. I know it sounds a bit weird, especially as there are so many ways you can enjoy it. Peanut butter sandwiches are one of my son’s favorites for lunch and it can be great in baking. But bear with me. I made a soup a while back using peanut butter and while that particular one didn’t turn out quite as I hoped, I liked the general idea. I had vague memories of having seen an African peanut soup before and on further research, I found it would be perfect for the theme. Easy to make, deliciously warming, this soup is great for a cold day.

Variations on West African peanut soup

As with so many traditional recipes, there are many variations on the theme of African peanut soup. Also called groundnut stew and many other names, it originates in Mali and Ghana in particular. Some versions have chicken in there, others have collards or other greens. Most recipes use garlic and ginger are generally but the other seasoning can vary a lot. Some people serve it as more of a stew, others more of a soup. You can spice it up, or not, to taste as well.

How it’s made

This soup is really easy to make. It’s similar to many soups in that you simply soften the onion, sweat down with the sweet potato a little then add the liquid. Simmer until the sweet potato is cooked but it won’t take long. Which is just as well as it smells so good as you are cooking.

West African soup is a delicious combination of flavors that’s comforting, warming and delicious. I think it must be one of the few largely undiscovered soups that everyone needs to try. While as I say you get versions with chicken, this one is vegan and gluten free so nearly everyone can enjoy. It also doesn’t have too many extra additions in spices but you really don’t need them, this combination is so good. Try it and you’ll see what I mean.

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West African peanut soup

Prep Time

5 mins

Cook Time

25 mins

Total Time

30 mins

 

A delicious, warming soup/stew made with peanut and sweet potato. 

Course: Appetizer/Starter

Cuisine: African

Servings: 3 - 4

Calories: 328 kcal

Author: Caroline's Cooking

Ingredients

• 1/2 onion large
• 13 1/2 oz sweet potato 390g (approx, use 1 large sweet potato)
• 1 tbsp vegetable oil
• 3 cloves garlic , crushed/finely grated
• 1/2 tbsp finely grated ginger (approx 4cm piece)
• 1 tsp ground cumin
• 1 cup finely chopped tomatoes 240ml
• 1/4 cup unsalted unsweetened peanut butter 4tbsp
• 2 cups light stock 480ml
• 2 tbsp cilantro/coriander chopped

Instructions

1. Dice the onion relatively small and peel and dice the sweet potato.
2. Warm the oil in a stock pot/pan and add the onion. Cook for a couple minutes until it is starting to soften then add the sweet potato. Stir, cook a minute or two then add the garlic, ginger and cumin. Stir well.
3. Cover and reduce the heat. Allow the sweet potatoes to sweat a couple minutes then add the tomatoes and peanut butter. Mix through well then add the stock.
4. Bring to a simmer then cover and cook for around 15min (more or less depending on size of pieces) until the sweet potato is tender. You can leave the soup chunky if you prefer, but I prefer to largely mash the sweet potato through so it is fairly smooth. Before serving, add the cilantro, mix through and serve.
5. Note - if you'd like it a bit spicier, you can add some of your favorite hot sauce when you serve it.

Nutrition Facts

West African peanut soup

Amount Per Serving

Calories 328 Calories from Fat 144

% Daily Value*

Total Fat 16g 25%

Saturated Fat 6g 30%

Sodium 333mg 14%

Potassium 905mg 26%

Total Carbohydrates 38g 13%

Dietary Fiber 6g 24%

Sugars 10g

Protein 11g 22%

Vitamin A 364.2%

Vitamin C 15.5%

Calcium 9.4%

Iron 15.2%

* Percent Daily Values are based on a 2000 calorie diet.

Try these other hearty soups:

Foodie Extravaganza is a monthly food fest, where a group of bloggers all create and share a recipe around one of the monthly food ‘holidays’ as detailed in The Nibble. This month Sneha from Sneha’s Recipe is hosting, Peanut Butter is our theme.  Posting day is always the first Wednesday of each month. If you are a blogger and would like to join our group and blog along with us, come join our Facebook page Foodie Extravaganza. We would love to have you! If you’re a spectator looking for delicious tid-bits check out our Foodie Extravaganza Pinterest Board! Looking for our previous parties? Check them out HERE.

See all today’s great Peanut Butter recipes:

• Homemade Peanutbutter Cups from Fearlessly Creative Mammas
• Cold Noodles with Asian Peanut Sauce from Hardly a Goddess
• Peanut Butter Rice Krispie Bars  from  Palatable Pastime
• Mini Chocolate Peanut Butter Cups from Sneha’s Recipe
• Peanut Butter Bars with Oatmeal and Chocolate Chips from A Day in the Life on the Farm
• Peanut Butter Cookies from Basic N Delicious
• West African Peanut Soup from Caroline’s Cooking
• Peanut Butter Chocolate Bread from Making Miracles

Remember to pin for later!