African Peanut Soup (25 Min, Vegan) | Hurry The Food Up

African Peanut Soup (25 Min, Vegan)

This post may contain affiliate links, so if you buy from a link we may earn a commission at no cost to you

African Peanut Soup serving |

What’s the first thing that springs to mind when you think of Africa? Sweeping plains covered with herds of graceful antelope? A majestic lion watching over his pride? Or maybe, just maybe, a bowl of peanut soup with rice?

Ok, that last one’s a little far-fetched. And if peanut soup really is your first thought on Africa, you probably need help.

But we wouldn’t blame you, not one bit. This recipe has quickly become one of our absolute favourites.

For the last week or so Howie has forgone friends, free-time, and perhaps even a little bit of sanity – to create (drumroll please)… a vegan peanut butter soup!

And put simply, it’s absolutely AMAZING.

The combination of peanut, ginger, garlic and tomato paste is just fantastic, and needs to be tried to be believed. Give this one a go and you’ll have a new recipe for life.

African Peanut Soup is ready|

Health Benefits – African Peanut Soup

In order to make our blog, as well as being delicious, recipes have to be both fast and healthy.

And this one is no slouch – it takes twenty five minutes from start to finish, and is most certainly good for body and mind.

The ‘A’ in vitamin A might as well stand for ‘awesome’. Not only does it help you see important things in the dark (like peanut soup), it’s also used to stimulate white blood cell growth, to remodel bone and regulate cell growth and division (Awesome A).

One serving of this soup contains 96% of your GDA. It doesn’t stop there either – a serving will get you 42% of your vitamin C, 28% of your fibre and 27% of your iron GDAs. What are you waiting for?

Print Pin Add to Collection
4.69 from 29 votes

African Peanut Soup

Healthy African peanut soup with rice. High in vitamin C, fiber and potassium. High in vitamin A, C, fiber and iron. Vegetarian and even vegan.
Course Mains
Cuisine African
Time 35 minutes
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 3
Calories 436kcal



  • Prepare the brown rice according to package instructions.
  • Bring the vegetable broth to the boil.
  • Cut the onion, carrot and courgette and add them to the broth.
  • Add the garlic and ginger to the broth as well.
  • Add the peanuts.
  • Add the tomato paste and peanut butter to the mixture.
  • Add the soy sauce last but check it’s not already too salty.
  • If you like it spicy add the hot sauce.
  • Let it simmer nicely until the rice is ready.
  • Serve in a bowl, eat.
  • Yum!


Use whatever veggies you have left. Who knows what fantastic flavours you might discover?
Taste test first! If your broth and peanut butter is already salty enough then I’d leave out the soy sauce.
Inspired by:
Cookie and Kate


Nutrition Facts
African Peanut Soup
Amount Per Serving
Calories 436 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 3g19%
Sodium 1833mg80%
Potassium 713mg20%
Carbohydrates 65g22%
Fiber 6g25%
Sugar 8g9%
Protein 14g28%
Vitamin A 4207IU84%
Vitamin C 12mg15%
Calcium 60mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

About Hauke Fox

I'm always on the lookout for these damn smart recipes. You know, those that only take a few minutes to put together and taste delicious. Vegetarian Cooking at home is a way to take back control over what I eat. I don't like what many companies do to animals and the environment with their products.


  1. Mmm!! Looks great guys. I’m a sucker for anything peanuts and that picture is gorgeous. Will be trying this out this weekend!

  2. I’ve been meaning to make a peanut soup for ages. This dish looks so delectable, dense and hearthy… definitely meat is not needed here!

  3. I made it and… Absolutely incredible! 🙂

  4. Made this the other night and it came out great, I used a few extra vegetables including baby sweetcorn and asparagus, did not need the soy sauce as it already had a very good flavour. Thanks for the recipe!

  5. I had to goggle courgette. It’s a ordinary zucchini!!! Learn something everyday!

  6. 5 stars
    Just made this. Absolutely delicious, and really easy and quick to put together. A wonderful, warm & spicy meal for a cold winter night. Great way to use low-cost (yet nutritious) ingredients like carrots and peanut butter. I’ve hesitated to make peanut soup before because most recipes are so rich from large quantities of peanut butter, but this called for less peanut butter and suggestion to serve it over rice thins it out, very good idea.
    I made this with three grated, peeled carrots and a whole large zucchini and it could have probably stood even more vegetables so don’t hold back on the produce. Topped it off with sriracha. Yum!

    • Wow thanks for this amazing review, Carrie!!
      I agree, too much peanut butter can be quite overwhelming, I’m glad you liked the proportions in this recipe. Actually I should have all the ingredients for this soup on hand. Could be a good idea for today’s dinner 🙂

  7. 5 stars
    Hi! I linked your photo & blog and added this recipe to a vegan soup roundup post I did today. Tell me what you think. Please feel free to comment / like / promote


    • Hi Romina, looks great! Hope you have the chance to try our African soup, it’s reaaaaly tasty – though of course I would say that 😉 Howie and I are actually off to yoga expo on Saturday…will we see you there?

  8. 5 stars
    yum! Peanut butter has a soft spot in my heart and this recipe is amazing, tried it with some home made pita bread instead of rice and it’s great 😀

  9. 4 stars
    It’s simmering. I can’t wait to try it. I love peanut butter and hot sauce on veggies. I use chunky because our kids have a tree nut allergy and while peanuts are not tree nuts, roasted peanuts are usually processed with tree nuts so we’ve found chunky gives us both the nut and the butter in one ingredient.

    It smells great

  10. 4 stars
    Hey, I just finished eating it! It was delicious! It took about half an hour of fast boiling to thicken up, but it did. I wondered about frying the onions and carrots and other veg before adding the broth. I wonder if it would intensify the flavours. It’s definitely delicious. Thanks so much!

    • Hi Lisa! Thanks a lot for sharing 😀
      Yep, it would definitely intensify the flavours, since you distract water from the carrots and onions. Plus the soup would become a little bit sweeter, because they caramelize 🙂

  11. Is it possible to freeze the soup? I like to make larger portions and freeze them, so it’s easy to grasp something home cooked on busy days..

  12. 5 stars
    I have been making this soup using your recipe for awhile now and my family and I love it. I usually have chicken broth on hand and that is what I use most of the time. I have not tried adding additional veggies but I do add a whole zucchini and onion but the carrots I put into the food processor and I love the taste and texture it gives to the soup. Thank you for sharing this terrific recipe!!

    • Hi Becky! Ohh, thanks a lot for taking the time to write us your feedback!! And even more awesome that you and your family liked the soup 😀
      You know what? I don’t own a food processor yet, but I think it’s sooo useful. Are you happy with yours? And fi yes, what brand is it if I may ask?

  13. Benjamin Hutchings

    5 stars
    Made this at the weekend as I am getting more conscious about how much meat we all consume. It was absolutely delicious. My girlfriends parents loved it too. Making more tonight as it was so good and freeze for the week!

    • How awesome is that!! Really cool you tried out our soup + I noticed the same: Just by eating more conscious you automatically inspire others (if they’re not too ignorant, haha). Man, your comment made my day 😀

  14. 5 stars
    This has been a top fave for my husband and I thanks so much for sharing. Soooo easy, healthy and tasty! And I usually have all of these ingredients already at home so quick to whip up. Thanks again!

    • Wow, that’s great to hear! Thanks for telling us Kelly 🙂 yep it’s great when you know you can always make nice meals with the stuff you’ve got laying around at home!

  15. 5 stars
    I just made this and am in love with it!! so easy yet rich in flavour and texture! Thanks for a great recipe 😉

  16. 5 stars
    At first I was skeptical of how does it taste it like because the picture is not appealing to me, but si nce I’ve cooked one of your recipe here, which also DAMN good, why not trying this one as well..!! After I’ve made this for our lunch today, I am convinced that you are all amazing cooks, it was so delish!! Please make some more awesome recipes! Thank you so much!!

    • Wow, thank you so much! Very good of you to say 🙂

      More recipes are coming every week – watch this space! And feel free to scoot about the site too – there are lots of different categories from the drop down menus at the top 🙂

  17. Alexandra Toutant

    5 stars
    amazing recipe! I added tofu and mushrooms, and though it came out to be more of a stew than a soup the flavours are incredible! Next time I think I’ll add a little more tomato paste though, peanut butter can be overwhelming.

    • Thank you Alexandra! Really glad you enjoyed it, that’ so good to hear! Haha yes, it’s definitely a thick one. More tomato paste sounds good too 🙂

  18. 5 stars
    I found this recipe the other day and I have already made it 3 times. It came out delicious.

  19. 5 stars
    Made this for dinner tonight with brown rice and roasted string beans on the side. So good. I’m a new vegan and I’ve been wanting a peanut recipe… I GOT IT!

  20. 5 stars
    Fab recipe – lovely combination of flavours and very hearty. However, no matter how much vitamin A you ingest, you will never be able to see in the dark. That’s a full-on science misconception. You always need light to see.

  21. i sub out the rice for beans. i double the recipe (more like triple the veg) and add 6 cups of cooked beans afterwards. i freeze small portions and then usually have it for a quick lunch. this has been a staple for me for the last couple of months. love it 🙂

  22. 5 stars
    Thanks so much for this recipe. I made it for me and my husband last night and it became an immediate favourite. I’m going to make it again tonight.

  23. This sounds like a really yummy soup. Any suggestions what could be substituted for the tomato paste without losing flavour as I am avoiding all nightshades? Thanks. 🙂
    ps. Love the recipes, keep them coming please…

    • Hi PJ! Oof, that’s a tough one! My first thought is a curry paste – rather an Asian style and not Indian, as the flavours would probably go better with the peanuts. You might also be able to get away with skipping it entirely or trying something like kecap manis, which gives more soy sauce-like flavour with added sweetness. And thank you, very kind of you to say! Will do 🙂

    • Maybe a little vinegar for acidity, along with Dave’s suggestions?

  24. I love your recipes!!! I have had success with the ones I have tried.

    I am allergic to peanuts. Can I use almond butter or. cashew butter instead?

    I know it won’t be authentic, but I really don’t fancy a trip to hospital and a Benadryl drip……

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Forgot password?