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Smart Nutrition with Jessica Penner, RD

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Home / Recipes / African Peanut Soup (instant pot or stovetop)

African Peanut Soup (instant pot or stovetop)

Meatless, Recipes, Soup

African Peanut Soup
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This African Peanut Soup is a super simple vegan soup to make bursting with sweet ‘n spicy flavours! Instant Pot or Stove top directions.

We don’t eat out at restaurants very often, but when we do, I like to order something unique.  I love adding new and interesting foods to my palate.  If I end up loving it, I take mental notes to replicate it when I get home. My husband usually ends up telling me that my version is tastier, which further motivates me to experiment in the kitchen.

We make a good team, my husband and I.

I love to cook.

He loves to clean the dishes.

Or rather, he loves my cooking enough that he’s willing to clean the dishes 🙂

Anyhow, a few years ago we went out to a high-priced local restaurant, and enjoyed an African Peanut Soup that absolutely blew us away. We had a $20 voucher there, and I’m pretty sure the soup was more than that, so rather than go back for repeats, I came up with my own version that we’ve enjoyed frequently ever since.   I’m sure I had the help of an online recipe, but at the time I wasn’t blogging yet so it wouldn’t have occurred to me to write down the source of the recipe!

african-peanut-soup
African Peanut Soup

Why This African Peanut Soup is a Smart Choice

Sweet potatoes are a great source of:

  • soluble fibre, which can help maintain healthy cholesterol levels
  • beta carotene, a form of vitamin A
  • quercetin, an anti-inflammatory
  • chlorogenic acid, an anti-oxidant
  • despite their sweet taste, sweet potatoes are low on the Glycemic Index, which means they don’t cause a huge spike in blood sugar

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

African Peanut Soup
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African Peanut Soup (stovetop directions)

Print Recipe
A sweet and spicy flavourful soup!
Prep Time:10 mins
Cook Time:20 mins
3

Ingredients

  • 1 tablespoon canola oil
  • 1 large onion chopped
  • 3 cloves garlic minced
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons coriander
  • 1 teaspoon powdered ginger
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon cayenne pepper
  • 3 medium tomatoes quartered (or 1 can of diced tomatoes)
  • 2 lbs 900 g sweet potatoes, diced
  • 5 cups water
  • 1 teaspoon salt
  • 1 cup peanut butter
  • fresh cilantro for serving optional

Instructions

  • Heat oil in a large pot over medium high. Saute the onion until slightly browned. Add in garlic, ginger, cumin, coriander, cinnamon, and cloves.
  • Cook and stir one minute. Add tomatoes and sweet potatoes and cook for 5 minutes. Add water and season with salt.
  • Bring to a boil, then reduce to a simmer for 30 minutes.
  • Blend soup with peanut butter and cayenne with an immersion blender or transfer to a blender. Serve with cilantro (optional).

Nutrition

Serving: 2cups | Calories: 334kcal | Carbohydrates: 34g | Protein: 11g | Fat: 19g | Fiber: 6.5g | Sugar: 10g
Course: soup
Keyword: african peanut soup
Servings: 3 .5 litres
Calories: 334kcal
Author: Jessica Penner, RD
african-peanut-soup
No ratings yet

African Peanut Soup (Instant Pot directions)

Print Recipe
Prep Time:10 mins
Cook Time:4 mins
3

Ingredients

  • 1 tablespoon canola oil
  • 1 large onion chopped
  • 3 cloves garlic minced
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons coriander
  • 1 teaspoon powdered ginger
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon cayenne pepper
  • 3 medium tomatoes quartered (or 1 can of diced tomatoes)
  • 2 lbs 900 g sweet potatoes, diced
  • 5 cups water
  • 1 teaspoon salt
  • 1 cup peanut butter
  • fresh cilantro for serving optional

Instructions

  • Add the oil and onions to the pot of the Instant Pot. Press SAUTE. Saute the onion until slightly browned.
  • Add in garlic and spices. Cook and stir one minute.
  • Add tomatoes, sweet potatoes, water, salt, and peanut butter. Press to make sure everything is covered with liquid.
  • Place lid on and ensure the vent is set to SEALING.
  • Select MANUAL and adjust to 4 minutes.
  • When finished, allow to release naturally.
  • Open and blend with an immersion blender or transfer to a blender.
  • Serve with cilantro (optional).

Nutrition

Serving: 2cups | Calories: 334kcal | Carbohydrates: 34g | Protein: 11g | Fat: 19g | Fiber: 6.5g | Sugar: 10g
Course: soup
Keyword: african peanut soup
Servings: 3 .5 litres
Calories: 334kcal
Author: Jessica Penner, RD
African Peanut Soup (Instant Pot or Stovetop) - #glutenfreerecipes #glutenfree #glutenfreesoup #vegan #veganrecipes #vegansoup #antiinflammatory #soup #souprecipes #instantpot #instantpotsoup #instantpotrecipes
african-peanut-soup

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October 20, 2014 · 27 Comments

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Comments

  1. Brielle Beaudin-Reimer says

    March 8, 2020 at 6:38 pm

    I made this tonight- Very good soup! A bit too spicy to serve to my kids… but i may also have inaccurately measured my cayenne. Thanks for sharing!

    Reply
    • Cheryl Peters says

      March 9, 2020 at 8:03 pm

      Glad you liked it! Yes, it has a bit of a kick to it!

      Reply
  2. Helena says

    February 10, 2020 at 12:02 am

    Does it say anywhere how many 2 cup servings there are in the 3.5 litres of soup that this recipe makes?

    Reply
    • Jessica Penner says

      February 12, 2020 at 9:08 pm

      Hi Helena! No it doesn’t actually say, but 3.5 litres makes 14.79 cups, so there would be a little over 7 two cup servings for you!

      Reply
  3. Rob says

    December 15, 2019 at 4:11 pm

    Have been planning b to make this for a while and finally got around to it. It’s a great recipe and turned out well. Thanks for sharing it with us.

    Reply
  4. Kay says

    November 14, 2019 at 8:45 pm

    AFRICAN PEANUT SOUP
    Made this tonight as I lost my other recipe it was delicious but I remember my old recipe used sesame oil and celery, carrots and yellow pepper. So I did more chopping and added those. Garnished with chopped dry roasted peanuts. My husband and I liked this very much and it is nice to have another meatless recipe. (We are big meat eaters)

    Reply
    • Jessica Penner, RD says

      December 13, 2019 at 3:20 pm

      Sesame oil adds so much flavour to a dish! Sounds great!

      Reply
  5. Janice says

    March 22, 2019 at 7:52 pm

    A winner! Some adjustments I made – used coconut oil, added celery to the saute, a can of stewed tomatoes, Natural Creamy Peanut Butter, and added chopped mustard greens after the puree. Also served with not only the cilantro but chopped unsalted peanuts and a side of sourdough bread. It made a nice one-pot, satisfying meal. Certainly didn’t miss the meat at all!

    Reply
    • Jessica Penner says

      March 27, 2019 at 8:07 am

      Yum! Love the idea of the mustard greens… just curious: what colour did the final product become?

      Reply
  6. Bridget says

    December 2, 2016 at 8:54 am

    A great combo of some of the healthiest foods and spices on the planet! Looking forward to trying this!

    Reply
    • Jessica Penner says

      December 3, 2016 at 8:32 am

      Would love to hear what you think! This soup is truly one of our family’s favourites!

      Reply
  7. rya says

    May 13, 2016 at 12:37 pm

    I don’t see the recipe anywhere

    Reply
    • Jessica Penner says

      May 13, 2016 at 9:15 pm

      I’m sorry you’re having difficulty but the recipe is showing up for me so I don’t quite know what to tell you!

      Reply
  8. Tracey says

    October 18, 2015 at 1:37 pm

    Delicious! Will definitely make again and again!

    Reply
    • Jessica Penner says

      October 19, 2015 at 9:27 pm

      Awesome! Glad you enjoyed it as much as my family does 🙂

      Reply
  9. Michelle says

    September 12, 2015 at 9:54 pm

    Do you happen to have the nutritional information for this soup?

    Reply
    • Jessica Penner says

      September 14, 2015 at 10:14 am

      Hi!
      I’ve just done the calculations and updated the post!

      Reply
  10. Linda says

    September 12, 2015 at 9:10 pm

    how many servings are there?

    Reply
    • Jessica Penner says

      September 14, 2015 at 10:14 am

      Hi Linda,
      I just added it to the post. There are 12 servings!

      Reply
  11. M.E. says

    September 12, 2015 at 4:31 pm

    Looks/sounds delicious! A local restaurant that is now closed down :(, had a peanut chicken soup … Have you ever tried it with chicken? Or using some chicken stock with the water?

    Reply
    • Jessica Penner says

      September 14, 2015 at 10:09 am

      Oh wow, I bet chicken would be a delicious add-in! I haven’t tried it myself though. If you use chicken stock that’s salted then I would cut down on the amount of table salt you use. Was this soup blended or were there chunks of chicken?

      Reply
  12. Carrie says

    February 27, 2015 at 2:05 am

    This was amazing!! Thanks for the great recipe.

    Reply
    • Jessica Penner says

      February 27, 2015 at 3:22 pm

      You’re welcome Carrie! I’m so glad you enjoyed it as it really is one of our family favourites… in fact, now that I”m thinking about it… maybe I”ll make it for dinner tonight!

      Reply
  13. pc says

    January 21, 2015 at 6:04 pm

    I worked for a woman who grew up in Africa, and used to make a similar soup and also “Monkey Meat Stew” which was really a chicken or turkey stew served over rice with a “peanut gravy” and topped with fresh steamed veggies. It was incredible. Now, with this recipe, perhaps I can duplicate those amazing meals. Thanks!

    Reply
    • Jessica Penner says

      January 21, 2015 at 6:32 pm

      Mmm! sounds good! Thanks for the comment… it’s nice to hear that this recipe might actually be authentically African! I re-created it after we had one by the same name in a restaurant.

      Reply
  14. Melanie says

    October 26, 2014 at 8:18 pm

    So my pet peeve is when I look on food blogs and every single response is “ooooh, looks good” and “making this tonight!”, and then never post about whether it was actually good or not, so I abstained from commenting until I had tried it.

    Result: delicious!!! It’s very smooth, and cilantro is a great addition. Very filling too!

    Reply
    • Jessica Penner says

      October 29, 2014 at 5:11 pm

      I know! Those comments are so unhelpful!

      Reply

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