Name: African Peanut Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 6 medium carrots ( peeled and roughly chopped); 2 small sweet potatoes (peeled and chopped ); 1 can tomatoes; 1 big onion (roughly chopped); 1 tablespoon olive oil; 1 can coconut milk (light); 2 tablespoon peanut butter; salt; 1/2 teaspoon black Pepper; 1/2 teaspoon ground ginger; 1/2 teaspoon ground cinnamon; 1/4 teaspoon ground clove; 1 teaspoon ground cumin; 1 teaspoon chili paste (or chilli flakes); 4 cup vegetable stock; Red chili flakes; Coconut milk; Freshly chopped parsley; Lightly roasted and crushed peanuts; Lime wedges

This African Peanut Soup is inspired by the groundnut soup recipes from Western Africa. Creamy peanut butter, veggies, coconut milk and spices create a rich soup with a creamy texture. This fantastic recipe is vegan, gluten-free and can be made ahead for meal-prep.

African peanut soup in a bowl with a spoon

I start this African peanut soup the same way as most of my soup recipes - with a base of onion and garlic. The flavour then builds with carrots, sweet potatoes, tomatoes and spices. Finishing it with coconut milk makes it rich and creamy.

The traditional African peanut soup is not vegetarian, but I've adapted it here.

For a warming alternative to soup, try Moroccan vegetable tagine.

Vegan Peanut soup served in a cream colour bowl topped with roasted peanuts

Ingredients

Be sure to check out the full recipe and exact ingredient list below in the recipe card.

Peanut butter – you can use either crunchy or smooth peanut butter but use a natural, sugar free version where possible. If you do not want to use peanut butter, then almond butter or cashew butter is the next best alternative.

Carrots & sweet potatoes

Tomato - I have used tinned tomatoes for ease but you can also use fresh. I find that tinned tomatoes bulk the soup more.

Onion & garlic – I always use fresh for the best flavour

Vegetable stock - vegetable broth adds delicious flavours and depth to soup. I prefer to use a veggie stock cube that is dissolved in hot water.

Spices – I have used warm ground spices such as ginger, black pepper, cinnamon and clove. All add their own unique flavours and bit of a kick. Also some red chilli flakes. As an alternative, you can add a 0.5 inch of fresh ginger in place of the ginger powder. You can also use mild curry powder instead of adding the individual spices.

Coconut milk - adds creaminess to the soup.

Olive oil

Garnish

Sprinkle over chopped fresh cilantro (coriander) or parsley

A squeeze of lime juice

Crushed peanuts

Spicy African peanut soup in a bowl topped with freshly chopped parsley

How to make it Step by Step

I have used the Instant Pot but you can also make this recipe on the stove.

Select the Sauté function on the Instant Pot panel. Add oil and onion and garlic, and sauté for a minute or so.

Oil, onion and garlic in the instant pot

Tip in roughly chopped carrots and sweet potato and cook for a minute.

Add the tomatoes, chilli paste and all the ground spices along with the salt.

carrots, sweet potatoes and tomatoes in the instant pot

spices and herbs added to the carrots, tomatoes in the instant pot

Add vegetable stock and give it a stir making sure nothing is stuck to the bottom of the pot (prevents Burn Sign). As a rule of thumb, I add enough stock to just cover the ingredients when making soup in the Instant Pot. You can always add more stock once blending to thin it out.

African peanut soup ready to cook in the instant pot

Close the lid and select High Pressure for 8 minutes. Make sure to place the vent on Seal.

Allow for 10 minutes NPR then release any remaining steam.

digital time 8 minute showing on instant pot panel

Cooked African peanut soup in the instant pot

Spoon in the peanut butter and pour coconut milk.

Using a food processor or immersion blender, blend the soup until smooth. You can alternatively keep in chunky if you want.

Check the seasoning and serve in soup bowls.

Top with crushed peanuts, red chili flakes, and finely chopped parsley or coriander. Squeeze over some lime or lemon juice.

Drizzle some extra coconut milk.

Enjoy with crusty bread or rolls or enjoy on its own.

Serving Suggestion

This is a great recipe to serve with crusty bread or rolls such as tiger rolls or Tuscan Tomato and Bread Salad.

You can also treat it as a curry if kept chunky and make a meal of either white rice or brown rice. Quinoa or millet are two other good options.

Storage

This soup can be made ahead for meal prep in a large pot. I think it tastes even better the next day!

Place in the fridge in an airtight container for up to 5 days. You may need to add a splash of water when reheating as it thickens up.

To freeze, once cooled, freeze in portions in freezer safe containers to enjoy next time.

As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!

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