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    You are here: Home / Entrees / African Peanut Soup

    LAST UPDATED: February 17, 2020 • FIRST PUBLISHED: February 17, 2020

    African Peanut Soup

    Jump to Recipe Print Recipe
    African Peanut Soup

    Rich, creamy, and packed with flavor! Made with sweet potato chunks and hearty kale, this African peanut soup is perfect for dinner and easy to make.

    Table Set with Two Bowls of African Peanut Soup, Fresh Cilantro, and Two Spoons

    When I first met my husband and he found out how into cooking I was, he insisted that I had to try some west African peanut soup. When I started blogging that turned into insistence that I had to blog some African peanut soup.

    That all sounded good to me, but I held off because I really wanted to try a bowl from someone who knew what they were doing first. It took a few years to find African peanut soup in the area, but I finally found a vegan restaurant in the area that made it. I tried a bowl and it was delicious! And then the restaurant closed a few months later. :(

    So once again there was no peanut soup to be found. I guess I had to go and make my own!

    How I Make West African Peanut Soup

    Pot of African Peanut Soup with Wooden Spoon

    There are so many ways to make African peanut soup. You can add different veggies, spices, more peanut butter, less peanut butter. My version certainly isn't the most authentic, but I love it! Here's how it's made.

    Start by heating up some oil in a large pot. Now add an onion and cook it for a few minutes to soften it up.

    Garlic, ginger, cumin, cardamom, and a touch of cayenne pepper go in next. Toast the spices just for a minute, until the mixture becomes very fragrant.

    Now you can add some broth, lots of peanut butter, tomato paste, and just a touch of maple syrup. You may need use a whisk to mix everything up. Once the mixture is pretty smooth you can add some diced sweet potato.

    Let the soup simmer until the sweet potato is tender and the broth is thick and creamy.

    Collage Showing Steps 1-4 for Making African Peanut Soup: Sweat Onions, Add Spices, Add Broth, Peanut Butter, and Tomato Paste, and Add Sweet Potato

    Kale is the last thing to go in. You might need to add it in batches, letting each one cook down a bit before adding more. Once it's all in, let the soup simmer until the kale is tender.

    Collage Showing Steps 5 and 6 for Making African Peanut Soup

    Serve your peanut soup with rice, cilantro, and a sprinkle of chopped peanuts.

    Two Bowls of African Peanut Soup on a Wooden Table with a Pot in the Background

    Variations

    Like I said, there are lots of ways to make this soup. Feel free to switch things up and make it your own! Or try one of these variations:

    • For extra rich and creamy peanut soup, increase the amount of peanut butter to a full cup.
    • For lighter peanut soup, decrease the amount to a half cup.
    • Not into kale? Try a different green! Collard greens, spinach, and chard would all work well.
    • Replace some or all of the sweet potato with chickpeas.
    • Sometimes when I make this I like to slice the sweet potato into slabs instead of chunks. When serving, I'll place a couple of slabs in the bottom of each bowl before ladling the soup over them.

    African Peanut Soup FAQ

    • How do the leftovers keep? They keep great! Just store them in a sealed container in the fridge for up to 3 days.
    • Is this soup gluten-free? It sure is!
    • Is there a way to make this soup peanut-free? I suspect almond butter would make a great substitute for the peanut butter, and almonds would work well in place of the peanuts.

    Bowl of African Peanut Soup with Spoons on a Wooden Surface

    Like this recipe? If so, be sure to follow me on Facebook, Pinterest or Instagram, or subscribe to my newsletter. And please stop back and leave me a review and rating below if you make it!

    Table Set with Two Bowls of African Peanut Soup, Fresh Cilantro, and Two Spoons
    4.95 from 17 votes
    Print

    African Peanut Soup

    Rich, creamy, and packed with flavor! Made with sweet potato chunks and hearty kale, this African peanut soup is perfect for dinner and easy to make.

    Course Entree, Soup
    Cuisine African
    Prep Time 15 minutes
    Cook Time 30 minutes
    Total Time 45 minutes
    Servings 6
    Calories 441 kcal
    Author Alissa

    Ingredients

    • 1 tablespoon peanut oil oil (or high heat oil of choice)
    • 1 large onion, diced
    • 3 garlic cloves, minced
    • 1 tablespoon freshly grated ginger
    • 2 teaspoons ground cumin
    • ½ teaspoon ground cardamom
    • ½ teaspoon cayenne pepper, or to taste
    • 5 cups vegetable broth, plus more as needed
    • ¾ cup creamy natural peanut butter*
    • 1 (6 ounce or 170 gram) can tomato paste
    • 1 tablespoon maple syrup (plus more to taste - I sometimes use 2)
    • 1 large or 2 small sweet potatoes, diced** (about 20 ounces total weight)
    • 4 cups curly kale leaves, torn into bite sized pieces (about 1 small bunch)
    • Salt and pepper, to taste

    For Serving

    • Cooked rice
    • Roasted peanuts, roughly chopped
    • Fresh cilantro

    Instructions

    1. Coat the bottom of a large pot with the oil and place over medium heat.

    2. When the oil is hot, add the onion. Sweat the onion, stirring frequently, for about 5 minutes, until soft and translucent.

    3. Add the garlic, ginger, cumin, cardamom, and cayenne. Cook everything for about 1 minute more, until fragrant.

    4. Add the broth, peanut butter, tomato paste and maple syrup to the pot. Stir well to fully blend everything (a whisk works great here). Add the sweet potato, raise the heat, and bring the liquid to a boil.

    5. Lower the heat and allow the soup to simmer, stirring occasionally, until the sweet potatoes are tender, about 15 minutes. You can thin the soup with some extra broth or water if it becomes too thick.

    6. Stir in the kale. You may need to add a bit at a time and let each addition wilt to make room for the next.

    7. Let the mixture continue simmering for 5 to 10 minutes, until the kale is tender and the soup is thick.

    8. Remove the pot from heat and season the soup with salt to taste. Adjust any other seasonings to your liking.

    9. Ladle the soup into bowls and top with a scoop of rice, chopped peanuts and cilantro. Serve.

    Recipe Notes

    Nutrition information does not include accompaniments.

    *To lighten the soup up a bit, use only ½ cup of peanut butter. For extra rich soup, use a full cup.

    **As an alternative to dicing your sweet potato, try slicing it in slabs. When serving the soup, place a couple of slabs in the bottom of each bowl before ladling the soup overtop.

     

    Nutrition Facts
    African Peanut Soup
    Amount Per Serving (1.5 cups)
    Calories 441 Calories from Fat 181
    % Daily Value*
    Fat 20.1g31%
    Saturated Fat 3.8g19%
    Sodium 705mg29%
    Potassium 1573mg45%
    Carbohydrates 50.2g17%
    Fiber 8.7g35%
    Sugar 10.2g11%
    Protein 18.9g38%
    Calcium 115mg12%
    Iron 7mg39%
    * Percent Daily Values are based on a 2000 calorie diet.

     

    « Thai Coconut Soup
    Lentil Quinoa Tacos »

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    About Alissa Saenz

    Hi, I'm Alissa! I'm a former attorney turned professional food blogger. I love creating vegan recipes with bold flavors! You can read more about me here.

    I'd love to connect with you on Facebook, Instagram, or Pinterest.

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    Reader Interactions

    Comments

    1. Megan says

      February 15, 2016 at 1:21 pm

      Yum! I love African Peanut Stew and can't wait to give your version a try!

      Speaking of Philly restaurants, my husband and I will be there in late April for an overnight stay and was hoping you might share some of your favorite restaurants in Philly. We are vegetarians (not vegans) so I am sure that whatever you like we will too! Thanks so much!

      Reply
      • Rachel @ Fit Foodie Files says

        February 16, 2016 at 2:26 pm

        You MUST go to Vedge. Very highly acclaimed and one of the best restaurants I've ever been to.

        Reply
      • Jennifer says

        February 18, 2016 at 3:57 pm

        If you love cocktails I recommend Charlie is a Sinner.
        If you love coffee, I would recommend traveling to Grindcore House (an all vegan coffee shop)
        Try and pick up some Dottie's Donuts, they all vegan donuts. They are served at various coffee shops.
        And if you are looking for a quick bite I recommend Blackbird Pizzeria.

        Reply
      • Alissa Saenz says

        February 19, 2016 at 4:10 pm

        Oh my gosh, so many options! I totally miss living in Philly for that very reason. There's Vedge, Charlie Was a Sinner and Blackbird Pizzeria, along with a few others. There's a handful of Chinese places in chinatown that have full vegan menus - New Harmony and Singapore are a few that I used to frequent. Su Xing House, which is outside of chinatown is another one, and that was my favorite. Also, there are a few places in the Italian market neighborhood that have awesome vegetarian options. I used to LOVE the seitan cheesesteak from a place called Sabrinas. They also have a fantastic brunch.

        Reply
      • Sharon says

        March 15, 2020 at 10:37 pm

        Hi, I've been making this for years. We love it.

        Reply
    2. Rachel @ Fit Foodie Files says

      February 16, 2016 at 2:27 pm

      This look so good! But definitely indulgent with a whole cup of peanut butter. I'll have to save this for a chilly, snowed-in night :)

      Reply
      • Alissa Saenz says

        February 19, 2016 at 3:53 pm

        Oh yeah! This was definitely indulgent!

        Reply
    3. Jennifer says

      February 18, 2016 at 3:55 pm

      Is that Mi Lah restaurant the same one that was in Philly? I remember reading on the PPK forums that it was planning on moving. In all the 4 years of me living in Philly I always wanted to go but I was a poor college student.

      Reply
      • Alissa Saenz says

        February 19, 2016 at 4:13 pm

        It is! I asked when I was there, and they just moved to the suburbs in April. I remember seeing it when I lived in Philly too, but I never got in either because I worked a bizillion hours a week during those last few years I lived in the city.

        Reply
    4. Caitlin says

      February 26, 2016 at 12:55 pm

      do you live in the philly area? i live so close to mi lah! your version looks awesome and i can't wait to go to the restaurant!

      Reply
      • Alissa Saenz says

        February 28, 2016 at 5:59 pm

        I do! Right outside of Valley Forge Park! You should definitely check out Mi Lah. The food was great and they were so nice and friendly. :)

        Reply
    5. NoemiePom says

      April 05, 2016 at 8:11 am

      I translated your recipe in French ... but I didn't have all the ingredients at home when I wanted to try. So, my version is a little different!
      Thank you for the idea, it's delicious :)

      Reply
    6. Roger Nehring says

      November 03, 2016 at 5:56 pm

      I made this today and it is very delicious. Alas I had no cardamom. But my wife just confirmed my opinion. Very delicious indeed.

      Reply
      • Alissa Saenz says

        November 07, 2016 at 6:40 pm

        Glad you enjoyed it! Thanks for stopping back to let me know!

        Reply
    7. Gina says

      November 25, 2017 at 8:37 pm

      5 stars
      I have never commented on a recipe before, but I have to chime in here to say this is delicious and in fact, 2 adults and a toddler shared this quite contentedly tonight - everyone was happy! That's tough to pull off. I left out the maple syrup and added the cayenne to the grownups' stew when it was done. The toddler's rice to stew ratio was also a little more toward the rice. Otherwise, we all are the same thing. And loved it.

      Reply
      • Alissa Saenz says

        November 26, 2017 at 10:00 pm

        I'm so glad to hear it was a hit!! Thanks so much Gina!

        Reply
    8. Jade Knowles says

      October 08, 2018 at 4:34 pm

      5 stars
      This recipe is absolutely delicious. I make it in my slow cooker. It’s now a regular for a midweek treat.

      Reply
      • Alissa Saenz says

        October 14, 2018 at 9:05 pm

        Great idea to make it in the slow cooker! I'm so glad you like it! Thanks Jade!

        Reply
    9. Meryl says

      January 17, 2019 at 9:00 pm

      5 stars
      I made this tonight after coming home exhausted. It was minimal effort for great flavor!

      Reply
      • Alissa Saenz says

        January 20, 2019 at 3:28 pm

        I'm so glad you like it!!

        Reply
    10. Val says

      February 28, 2019 at 12:03 am

      I went to MiLah the other day specifically for their Peanut Stew and foind that they are closed. I almost cried. I am happy to have this recipe.

      Reply
      • Alissa Saenz says

        March 03, 2019 at 4:47 pm

        On no! My husband and I have been saying we need to go there - we haven't been in ages! I'm bummed to hear they're closed. :( I hope you enjoy my peanut stew as much as theirs!

        Reply
    11. Varun Sharma says

      February 18, 2020 at 7:06 am

      5 stars
      I have never heard of this recipe. But this is something which I can cook anytime after my office hours for dinner. Easy to make.

      Reply
    12. terry parker says

      February 20, 2020 at 9:37 am

      5 stars
      amazing recipe. I have been new to the plant based "vegan" style of eating since mid January. I love to cook so trying new things and flavors have been exciting. thank you. not only does this recipe smell incredible it opens up the senses with flavors and aromas

      Reply
    13. Stephanie says

      February 23, 2020 at 2:08 am

      This looks absolutely delicious. I love all the things you have used-peanuts and potatoes are my staple and I can have them all the time. Will try it soon!

      Reply
    14. Jeni says

      February 27, 2020 at 1:13 pm

      5 stars
      Made this soup over the weekend. Wow. It was delicious. My daughter and I ate it over rice. Ate the leftovers the very next meal. I will make this again! It seems like EVERY recipe I try from Connoisseurs Veg is terrific. I'm glad you are no longer a lawyer! :)

      Reply
      • Alissa Saenz says

        February 27, 2020 at 3:54 pm

        Thanks so much Jeni!! I'm so glad you both enjoyed it! I'm SO glad I'm no longer a lawyer too! :)

        Reply
    15. Coe says

      May 07, 2020 at 11:04 pm

      5 stars
      I've made this soup twice now, and love it. It's easy to make and the leftovers reheat beautifully.

      Reply
    16. Suraj says

      June 19, 2020 at 11:51 am

      5 stars
      Wow it was so delicious looking.. Planning to make it ready tomorrow. Hope my wife will be happy for this surprise. Thanks buddy 🙂

      Reply
    17. Nisha Batel says

      August 07, 2020 at 7:56 am

      Great! I made it yesterday. My family really enjoyed it. Thanks for sharing it as blog.

      Reply
    18. Akshita Sharma says

      August 12, 2020 at 3:55 am

      It really awesome recipe. I made it yesterday. My family love this soup vet much.

      Reply
    19. Subham Shah says

      September 03, 2020 at 6:06 am

      I can cook anytime after my office hours for dinner. Easy to make. I have never heard of this recipe. But this is something cool.

      Reply
    20. Balamurugan says

      September 08, 2020 at 12:38 pm

      Very nice recipe.. I never heard about this recipe. thanks for sharing this article.

      Reply
    21. Kathleen Meier says

      September 19, 2020 at 3:30 pm

      Does this soup freeze well?
      I've made African peanut soup for years, however, you version looks fantastic!

      Reply
      • Alissa Saenz says

        September 20, 2020 at 8:06 pm

        Yes, it freezes great! I hope you enjoy it!

        Reply
    22. Suresh Krishnan says

      October 06, 2020 at 2:30 am

      Thanks for sharing this awesome recipe with all of us

      Reply
    23. Andrea says

      October 11, 2020 at 7:21 pm

      This is DELICIOUS!!! Ended up adding coconut and lime on the side and using carrots as I didn’t have enough sweet potatoes. Yum! Thanks for posting!

      Reply
    24. Aviral Verma says

      October 21, 2020 at 4:14 pm

      This is really great. Thank you for sharing such a delicious recipe.

      Reply
    25. Darshan says

      November 09, 2020 at 9:22 pm

      4 stars
      I am pure vegetarian., this is what I exactly searching for., Thank you for sharing this with us..,

      Reply
    26. wendy williams says

      December 31, 2020 at 5:16 pm

      5 stars
      Made a double batch of this tonight. It was amazing! Saving some for lunch tomorrow and tucking a few quarts into the freezer. Thank you!

      Reply
    27. Mari Stolsig says

      January 08, 2021 at 2:08 pm

      5 stars
      I just prepared this soup. Other than reducing the cumin to half, (cumin has an overwhelming taste to me), I followed this exactly. Excellent. It’s perfect for our icy weather. Served with basmati rice.
      Thanks so much for your excellent recipes. I cook for two omnivores and my vegan self. They usually dig in to your recipes. You are a budget saver!

      Reply
    28. Trilok Chand says

      February 17, 2021 at 3:06 am

      This recipe is absolutely delicious. I make it in my slow cooker. It’s now a regular for a midweek treat.

      Reply
    29. Sonu Garg says

      February 17, 2021 at 3:07 am

      This is really great. Thank you for sharing such a delicious recipe.

      Reply
    30. Stephanie says

      February 17, 2021 at 12:52 pm

      5 stars
      This is one of our favorite vegan soup recipes! I always double it and freeze half with brown rice mixed in. It's just as good coming out of the freezer as it was when first made! My favorite kind of recipes. Cook once eat several times!

      Reply
    31. Claus Abildgaard says

      March 24, 2021 at 1:43 pm

      5 stars
      Hi Alissa
      I just tried your recipe and it was delicious. I love chickpeas so I used both sweet potato and chickpeas, and spinach instead of kale. I served it with homemade fluffy coconut flatbreads. Definitely a go to favourite from now on. Thank you 😊

      Reply
    32. Krina says

      September 27, 2021 at 2:00 pm

      5 stars
      Wow this is spectacular! I feel like a chef. Made as is without cardamon as I was out and about half cup of peanut butter. Thank you.

      Reply

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    Hi, I'm Alissa! I'm a former attorney turned professional food blogger. I love creating vegan recipes with bold flavors!

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