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.
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Recipe Information
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
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 4-5 minutes, stirring occasionally, until softened.
Stir in the minced garlic and ginger, and sauté for 1 minute until fragrant.
Add the diced red bell pepper and sweet potato cubes to the pot, then stir to combine with the onion mixture.
Mix in the tomato paste, crushed tomatoes, ground cumin, coriander, and paprika. Stir well to evenly coat the vegetables with the spices.
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.
Whisk the peanut butter into the soup until fully incorporated.
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.
Stir in the spinach leaves and cook for an additional 2-3 minutes, or until wilted.
Season the soup with salt and black pepper to taste.
Ladle the soup into bowls and garnish with chopped peanuts and cilantro, if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.3 g | 34% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1092 mg | 47% | |
| Total Carbohydrate | 42.8 g | 16% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 15.5 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1360 mg | 29% | |
*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.
