African Yam and Peanut Soup
Discover the bold and comforting flavors of African Yam and Peanut Soup—a vibrant blend of creamy peanut butter, hearty yams, and warming spices like cumin, coriander, and smoked paprika. This one-pot dish combines silky-smooth puréed vegetables with chunks of tender yams and a touch of heat from optional red chili flakes, delivering a perfect balance of texture and flavor. Nutrient-packed kale or spinach adds a pop of green, while fresh lime juice brightens every spoonful. Finished with crunchy roasted peanuts and fragrant cilantro, this easy-to-make soup is both nutritious and indulgent, perfect for cozy dinners or meal prep. Enjoy a rich, plant-based recipe that’s packed with protein and ready in under an hour, with substitutions like sweet potato for yams making it endlessly versatile.
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Recipe Information
Ingredients
- 3 cups yam (peeled and diced into 1-inch cubes)
- 3 cups sweet potato (substitute if yam is unavailable)
- 1 large onion (finely chopped)
- 3 cloves garlic cloves (minced)
- 1 tablespoon ginger (freshly grated)
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 0.5 cup creamy peanut butter (unsweetened)
- 1 cup crushed tomatoes (canned)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.25 teaspoon red chili flakes (optional, for heat)
- 2 cups kale or spinach (roughly chopped)
- 1 tablespoon fresh lime juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup roasted peanuts (chopped, for garnish)
- 2 tablespoons fresh cilantro (chopped, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger; cook for another minute until fragrant.
Add the diced yam (or sweet potato), ground cumin, coriander, smoked paprika, and red chili flakes, stirring well to coat the yams in the spices.
Pour in the vegetable broth and stir in the tomato paste and crushed tomatoes. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 20 minutes, or until the yams are fork-tender.
Transfer about half of the soup to a blender and blend until smooth, or use an immersion blender to partially purée the soup directly in the pot. Be sure to leave some chunks for texture.
Return the puréed portion to the pot if using a traditional blender.
Whisk in the peanut butter until fully incorporated, creating a creamy base for the soup.
Add the chopped kale or spinach to the pot and let it wilt for 3-4 minutes.
Stir in the lime juice, salt, and black pepper, then taste and adjust the seasoning as needed.
Ladle the soup into bowls and garnish with chopped roasted peanuts and fresh cilantro.
Serve hot with a wedge of lime on the side and enjoy!
Nutrition Facts
Calories |
729 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1409 mg | 61% | |
| Total Carbohydrate | 105.6 g | 38% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 19.1 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 185 mg | 14% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2721 mg | 58% | |
*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.
