Vegetarian African Peanut Soup

Nutriscore Rating: 79/100

Warm, hearty, and bursting with bold flavors, this Vegetarian African Peanut Soup is a soulful fusion of creamy peanut butter, earthy spices, and nourishing vegetables. Featuring tender sweet potatoes, carrots, and a vibrant touch of kale or spinach, this plant-based soup is rich, comforting, and delightfully wholesome. A hint of fresh ginger, aromatic cumin, and a touch of cayenne provide a perfectly balanced warmth, while a splash of lime juice brightens every spoonful. Ready in under an hour, this one-pot wonder is perfect for weeknight dinners or meal prep. Garnished with crunchy roasted peanuts, it’s a unique and satisfying dish that’s sure to impress. Pair it with crusty bread for the ultimate cozy meal.

Recipe Information

• Prep Time: 15 min
• Cook Time: 35 min
• Total Time: 50 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 medium sweet potatoes, peeled and diced
• 2 medium carrots, peeled and diced
• 4 cups vegetable broth
• 1 14-ounce can canned diced tomatoes (with juice)
• 1 half cup creamy peanut butter
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper
• 2 cups kale or spinach, roughly chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lime juice (freshly squeezed)
• 0.25 cup chopped roasted peanuts (for garnish)

📝 Instructions

11 steps

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

2. Add the diced onion and sauté for 3-4 minutes, until soft and translucent.

3. Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.

4. Add the diced sweet potatoes and carrots to the pot. Stir to coat them with the aromatics and oil.

5. Pour in the vegetable broth and canned diced tomatoes with their juice. Bring the mixture to a simmer.

6. Stir in the peanut butter, ground cumin, ground coriander, and cayenne pepper. Mix well until the peanut butter is fully incorporated into the broth.

7. Cover the pot and let the soup simmer for 20 minutes, or until the sweet potatoes and carrots are soft.

8. Use an immersion blender to puree the soup until smooth, or transfer the soup in batches to a blender and puree, then return it to the pot.

9. Add the chopped kale or spinach to the soup and cook for another 5 minutes, until the greens are wilted.

10. Season the soup with salt, black pepper, and lime juice to taste.

11. Serve the soup hot, garnished with chopped roasted peanuts.

Nutrition Facts

1 serving (539.8g)

Calories		494
% Daily Value*
Total Fat		29.1 g	37%
	Saturated Fat	4.9 g	24%
	Polyunsaturated Fat	0.5 g
Cholesterol		0 mg	0%
Sodium		1373 mg	60%
Total Carbohydrate		48.6 g	18%
	Dietary Fiber	10.8 g	39%
	Total Sugars	14.6 g
Protein		17.3 g	35%
Vitamin D		0.0 mcg	0%
Calcium		140 mg	11%
Iron		3.8 mg	21%
Potassium		1335 mg	28%

*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: 1046 cal (49.9%%)

Protein: 274 cal (13.1%%)

Carbs: 774 cal (36.9%%)