African Peanut Soup (25 Min, Vegan)

A mouth-watering Peanut Soup inspired by African cuisine. High in vitamin A, C, fiber and iron. It’s vegan too! | hurrythefoodup.com

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.

A mouth-watering Peanut Soup inspired by African cuisine. High in vitamin A, C, fiber and iron. It’s vegan too! | hurrythefoodup.com

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.African Peanut Soup Nutrition Card | hurrythefoodup.com

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?

4.8 from 10 votes
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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 Main Course
Cuisine African
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 3
Calories 488 kcal
Author Hurry The Food Up

Ingredients

  • 1 cup brown rice, uncooked 1 cup = 150 g)
  • 3 cups vegetable broth 3 cups = 700 ml)
  • ½ red onion
  • 1 small carrot
  • ½ medium courgette
  • 1 handful peanuts
  • 3 tbsp tomato paste
  • 3-4 tbsp peanut butter
  • 1 garlic clove
  • 2 tbsp soy sauce
  • A few dashes hot sauce
  • 0.2 inches ginger (0.2 inches = 0.5 cm = ½ tbsp powdered ginger)

Instructions

  1. Prepare the brown rice
  2. Bring 700ml of vegetable broth to the boil
  3. Cut the onion, carrot and courgette and add them to the broth
  4. Add the garlic and ginger to the broth as well
  5. Add the peanuts
  6. Add the tomato paste and peanut butter to the mixture
  7. Add the soy sauce last but check it’s not already too salty
  8. Let it simmer nicely until the rice is ready
  9. Serve in a bowl, eat
  10. Yum

Recipe Notes

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:
African Diaspora Tourism
Chefkoch
Cookie and Kate

 

33 comments

  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. 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. 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 http://dietyogaenergy.com/2015/05/26/vegan-soups-20-quick-and-easy-delicious-recipes-to-try-recipe-roundup-series/

    -Romina

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

  16. 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 🙂

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