African Bean Soup
Warm, hearty, and bursting with bold flavors, this African Bean Soup is a nourishing bowl of comfort with a vibrant twist. Packed with a medley of protein-rich beans—kidney beans, black-eyed peas, and cannellini beans—this plant-based soup is simmered in a fragrant blend of garlic, ginger, and warming spices like cumin and smoked paprika. The addition of peanut butter introduces a touch of creamy richness, while fresh greens like spinach or kale add a healthy, vibrant finish. Perfectly balanced with a squeeze of lime and a sprinkle of cilantro for garnish, this one-pot recipe is easy to prepare and deeply satisfying. Whether served as a main course or alongside your favorite crusty bread, this African-inspired soup is ideal for meal prepping or cozy family dinners.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 large carrot, diced
- 2 celery stalks, diced
- 2 large tomatoes, diced
- 6 cups vegetable broth
- 1 cup kidney beans, cooked and drained
- 1 cup black-eyed peas, cooked and drained
- 1 cup cannelini beans, cooked and drained
- 2 tablespoons peanut butter (optional, for added richness)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups spinach or kale, chopped
- 0.25 cup fresh cilantro, chopped (for garnish)
- 1 lime, cut into wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until softened.
Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add the diced carrots and celery to the pot, and cook for 5 minutes, stirring occasionally.
Add the diced tomatoes and stir well to combine. Cook for another 3 minutes to allow the flavors to meld.
Pour in the vegetable broth and bring to a simmer.
Add the kidney beans, black-eyed peas, and cannellini beans to the pot.
Stir in the peanut butter (if using), ground cumin, smoked paprika, cayenne pepper, salt, and black pepper.
Simmer the soup for 20-25 minutes, stirring occasionally, to allow the flavors to develop.
Add the chopped spinach or kale to the pot and cook for 5 more minutes until wilted.
Taste the soup and adjust seasoning as needed.
Ladle the soup into bowls, garnish with fresh cilantro, and serve with lime wedges on the side.
Nutrition Facts
Calories |
1924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6255 mg | 272% | |
| Total Carbohydrate | 271.1 g | 99% | |
| Dietary Fiber | 73.1 g | 261% | |
| Total Sugars | 48.9 g | ||
| Protein | 90.8 g | 182% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 816 mg | 63% | |
| Iron | 30.3 mg | 168% | |
| Potassium | 7130 mg | 152% | |
*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.
