African Peanut Soup - Our veggie take on a classic | Hurry The Food Up

African Peanut Soup – Our veggie take on a classic

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African Peanut Soup is served in the bowl on the white towel with tablespoon | Hurry The Food Up

I know the combination of peanut butter and tomato paste might scandalize some of you but this African Peanut Soup is here to prove you wrong.

The best argument we can give you is that this recipe has become one of our absolute favourites, since we first published it back in 2014.

When we first came up with this recipe, our chef Hauke gave up friends, free-time, and perhaps even a little bit of sanity for a week – to create (drumroll please)… a vegan soup with peanut butter!

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 vegan soup recipe for life.

Why is it named ‘African’ peanut soup?

Well, this recipe is loosely based on a peanut soup recipe from West Africa, sometimes called maafe, groundnut soup, or West African peanut soup.

There are variations to be found throughout West Africa from Senegal to Mali to Nigeria, and all have their own twist. Regardless of those differences, it’s an important cultural staple from this region of Africa.

Our recipe is not, strictly speaking, the same as traditional groundnut soup, particularly those that include a form of meat.

BUT it does combine those same flavors of tomatoes and peanut butter. And both are served on a bed of rice, giving the recipe a similar feel.

I have to say thank you to the people in West Africa that came up with the combination of flavors this african peanut soup (or groundnut soup) recipe so delicious.

Soup is ready for eating | Hurry The Food Up

Vitamin Central

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

And this african peanut soup recipe 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 Vitamin A 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.

One serving contains 96% of your GDA of Vitamin A and packs a whole heck of a lot of protein in too, making this a high protein soup recipe (which can be tough to find).

How to make soup, specifically peanut soup

Does it matter what type of peanut butter I use?

The choice between crunchy or smooth peanut butter is up to you, but you should stick to a natural peanut butter (i.e. the ones without added ingredients) for the best results.

How should this soup be stored?

It should keep in the fridge for 3 to 4 days, but it will keep in the freezer for up to 3 months. Just pop it in a tupperware and thaw it out on your next cold winter day.

Don’t freeze the soup with rice though, make a fresh batch when you defrost it.

Can I add different veggies?

For sure! We like our soup with zucchini (or courgette), but traditional recipes tend to include collard greens. The recipe is simple enough that swapping out some veggies is no biggie

Honestly, this is a pretty flexible recipe that you can tweak to fit your tastes.

If you’re looking for more easy vegan soups after you fall in love with this african peanut soup, check out our creamy butternut squash soup, our flavour packed corn soup, or our cozy lentil soup.

What our readers are saying

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!

Fatimah Shabazz⭐⭐⭐⭐⭐

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!!

Windy Lim⭐⭐⭐⭐⭐

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!

Carrie⭐⭐⭐⭐⭐
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4.73 from 33 votes

African Peanut Soup

Healthy African peanut soup with rice, based on a traditional West African recipe that’s packed with protein, vitamins and, best of all, flavour.
Course Mains
Cuisine African
Time 25 minutes
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 3
Calories 436kcal

Ingredients

Instructions 

  • 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!

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: Chefkoch, Cookie and Kate

Nutrition

Nutrition Facts
African Peanut Soup
Amount per Serving
Calories
436
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
3
g
19
%
Sodium
 
1833
mg
80
%
Potassium
 
713
mg
20
%
Carbohydrates
 
65
g
22
%
Fiber
 
6
g
25
%
Sugar
 
8
g
9
%
Protein
 
14
g
28
%
Vitamin A
 
4207
IU
84
%
Vitamin C
 
12
mg
15
%
Calcium
 
60
mg
6
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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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.

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

56 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. 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

    -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. 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……

  25. It says to use natural peanut butter and in brackets (i.e. the ones with added ingredients). Is that right? As soon as I have your reply, I’ll give it a try. Thanks

    • Yes, natural peanut butter is the right choice here (100% peanuts). You can use peanut butter with the added ingredients as well. Tastes nice, less healthy 🙂

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