A African Bean Soup

Warm, hearty, and bursting with flavor, this African Bean Soup is a comforting bowl of goodness inspired by vibrant African cuisine. Packed with protein-rich black and kidney beans, fresh vegetables, and aromatic spices like cumin, paprika, and a hint of ginger, this soup delivers a rich and satisfying experience. A surprising touch of creamy peanut butter adds depth and an irresistible nutty charm, while freshly chopped spinach and cilantro bring a bright, fresh finish. Ready in just under an hour, this wholesome vegetarian soup is perfect for weeknight dinners or meal prepping. Serve it with crusty bread or rice for a complete, nourishing meal that your whole family will love. Keywords: African Bean Soup, vegetarian soup, protein-rich soup, African-inspired recipe, healthy comfort food.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 medium carrot, peeled and diced
• 2 medium celery stalks, diced
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.25 teaspoon cayenne pepper (optional)
• 14.5 ounces diced tomatoes (canned with juice)
• 2 tablespoons peanut butter
• 4 cups vegetable stock
• 2 cups black beans (cooked or canned, drained and rinsed)
• 2 cups kidney beans (cooked or canned, drained and rinsed)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups spinach leaves, roughly chopped
• 2 tablespoons fresh cilantro, chopped (for garnish)

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 4-5 minutes, until softened.

Step 3

Stir in the minced garlic and grated ginger, and cook for 1-2 minutes, until fragrant.

Step 4

Add the diced carrot and celery, and sauté for 3-4 minutes to slightly soften the vegetables.

Step 5

Stir in the cumin powder, paprika, and cayenne pepper (if using), and cook for 1 minute to toast the spices.

Step 6

Add the canned diced tomatoes with their juice and the peanut butter. Stir to combine.

Step 7

Pour in the vegetable stock, and bring the mixture to a gentle boil.

Step 8

Reduce the heat to low, cover, and simmer for 15 minutes, allowing the flavors to meld and the vegetables to cook through.

Step 9

Add the black beans and kidney beans to the pot, and stir well. Simmer for an additional 10 minutes.

Step 10

Season with salt and black pepper, adjusting to taste.

Step 11

Stir in the chopped spinach leaves and let them wilt for 2-3 minutes.

Step 12

Remove the soup from the heat and garnish with chopped fresh cilantro before serving.

Step 13

Serve hot with bread or rice, if desired, and enjoy!

Nutrition Facts

Serving size	2852.4 grams (2852.4g)

Amount per serving	% Daily Value*
Calories	1918

Total Fat 59.00g	76%
Saturated Fat 10.30g	52%
Polyunsaturated Fat 9.50g
Cholesterol 0mg	0%
Sodium 7412mg	322%
Total Carbohydrate 274.70g	100%
Dietary Fiber 81.50g	291%
Total Sugars 45.50g
Protein 94.30g	189%

Vitamin D 0IU	0%
Calcium 763mg	59%
Iron 32mg	176%
Potassium 6928mg	147%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.5%

Protein: 18.8%

Carbs: 54.7%