African Peanut Soup

Experience the bold and comforting flavors of **African Peanut Soup**, a nutrient-packed, plant-based dish that blends warm spices, creamy peanut butter, and vibrant vegetables into a bowl of pure satisfaction. This one-pot recipe features hearty sweet potatoes, fresh spinach, and a velvety tomato base infused with cumin, coriander, and paprika for a soulful depth of flavor. The secret to its luxurious texture? A touch of natural peanut butter whisked in for creaminess. Perfect for cozy dinners or meal prep, this easy-to-make soup comes together in under an hour and can be garnished with crunchy peanuts and fresh cilantro for an irresistible finish. Whether you're seeking a healthy vegetarian option or a taste of West African-inspired cuisine, this soup is sure to delight your taste buds.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large, diced yellow onion
• 3 minced garlic cloves
• 1 tablespoon, minced fresh ginger
• 1 large, diced red bell pepper
• 1 medium, peeled and cubed sweet potato
• 2 tablespoons tomato paste
• 1 14-ounce can crushed tomatoes
• 4 cups vegetable stock
• 0.5 cup natural peanut butter
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 2 cups spinach leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons (optional, for garnish) chopped peanuts
• 2 tablespoons, roughly chopped (optional, for garnish) cilantro

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 4-5 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and ginger, and sauté for 1 minute until fragrant.

Step 4

Add the diced red bell pepper and sweet potato cubes to the pot, then stir to combine with the onion mixture.

Step 5

Mix in the tomato paste, crushed tomatoes, ground cumin, coriander, and paprika. Stir well to evenly coat the vegetables with the spices.

Step 6

Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the sweet potatoes are tender.

Step 7

Whisk the peanut butter into the soup until fully incorporated.

Step 8

Use an immersion blender to blend a portion of the soup for a creamy texture, leaving some chunks for added heartiness. Alternatively, carefully transfer 2 cups of the soup to a blender, blend until smooth, and return it to the pot.

Step 9

Stir in the spinach leaves and cook for an additional 2-3 minutes, or until wilted.

Step 10

Season the soup with salt and black pepper to taste.

Step 11

Ladle the soup into bowls and garnish with chopped peanuts and cilantro, if desired.

Step 12

Serve warm and enjoy!

Nutrition Facts

Serving size	2053.1 grams (2053.1g)

Amount per serving	% Daily Value*
Calories	1809

Total Fat 111.20g	143%
Saturated Fat 19.80g	99%
Polyunsaturated Fat 7.20g
Cholesterol 4mg	1%
Sodium 5467mg	238%
Total Carbohydrate 165.90g	60%
Dietary Fiber 39.30g	140%
Total Sugars 60.60g
Protein 63.30g	127%

Vitamin D 0IU	0%
Calcium 499mg	38%
Iron 18mg	99%
Potassium 5009mg	107%

*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: 52.2%

Protein: 13.2%

Carbs: 34.6%