A Protein-Packed Bowl of Goodness.
Hearty and healthy is the name of the game as we weather the mid-winter blues. With the holidays firmly behind us, but spring not yet in our sights, we are craving food that feeds our bodies—no more mashed potatoes for at least a few weeks, please—and our sun-starved souls. Thank goodness, this spicy, creamy, healthy African peanut soup delivers an abundance of nourishment for body and soul. Rich with spices and packing a lovely savory punch from both tomato paste—one of the best umami-delivery foods ever—and crushed tomatoes, this peanut butter soup wakes up your palate as it comforts your body. Plus! It’s dairy-free and although we like to add chicken, it’s just as easy to make it into a vegan peanut soup, too.
What Are The Origins Of This Soup Recipe?
This is actually a really interesting and important question. This creamy, rich West Africa-inspired recipe first came into our world almost a decade ago when a friend brought Natalie a pot of peanut soup as part of a meal train (best meal train participant ever, right?). But it’s been in the American food-world zeitgeist since the “Sundays at Moosewood” cookbook first came out in 1990 and Mollie Katzen’s “West African Peanut Soup” became one of the books’ most popular recipes. Though Katzen specifically calls out a recipe from Sierra Leone as the inspiration for the recipe she shares, groundnut stews—groundnut is another word for peanut—are a traditional part of the cuisine of many West African countries, including Gambia and Ghana. These classic groundnut stew recipes of course vary a bit from household to household, city to city, country to country. But, they usually include:
- Ground peanuts
- MeatTomatoes
- Chiles
Peanut Butter 101
Our African peanut soup recipe calls for “natural peanut butter”, but what do we mean by that exactly? Well, we’re so glad you asked! The range of ingredients that you’ll find in a jar of peanut butter is surprisingly vast—take a look next time you’re in the PB & J aisle. Many peanut butters contain emulsifiers—often palm oil—added to keep the peanut butter from separating. However, those emulsifiers alter the flavor slightly as well as the consistency of the peanut butter, and they’re also not very good for you! So, we prefer to use “natural” peanut butter, by which we mean a peanut butter with just one or two ingredients: peanuts, and (maybe) salt. You can often grind your own—look for a grinder in the bulk aisle. We tested this recipe with this brand, but use any natural peanut butter you love. Keep in mind the salt content of the peanut butter, though, as different brands contain different amounts. Just taste the soup as you go— if your peanut butter is already pretty salty, don’t add much salt to the soup.
Peanut Butter Soup Obviously Has Peanut Butter—But What Else?
- Olive oil
- Fresh garlic and ginger
- Jalapeno diced, seeds and ribs removed
- Cumin
- Tomato paste
- Canned crushed tomatoes
- Stock—we use regular, not low-sodium.
- Sweet potatoes
- Chickpeas
- Creamy natural peanut butter.
- Chicken, poached and shredded (or pulled from a store-bought rotisserie chicken)
- Kale
How to Make African Peanut Stew
Healthy and satisfying, this rich, veggie-laden creamy peanut stew comes together fast. While we do often add chicken to this soup, it’s easy to make it vegan by simply leaving the chicken out and using vegetable broth instead of chicken. With peanut butter, chickpeas and dark, leafy greens it serves up a ton of protein and iron, with or without the chicken. Here’s how to make African peanut soup:
- You know how soup always starts, right? Haul out that stock pot and sauté onions in oil.
- Now it starts to get really good—add the aromatics! Ginger, garlic, jalapeño, salt, pepper, cumin, tomato paste. Oooh, the fragrance at this point is GOOD. Everyone in your house will be flocking to the kitchen by now.
- Soup base time! Pour in all of the liquid-y stuff—crushed tomatoes, stock—along with the sweet potatoes, chickpeas and peanut butter. You’re nearly there now! Just a quick simmer—about 15 minutes—to let the flavors cohere.
- Finish the soup with kale and chicken (if you’re using it) and cook it just a bit more to wilt the kale.
- Serve! Some people serve this stew-like peanut soup over rice, but we like to eat it as-is, garnished with crunchy peanuts and a little cilantro.
Tools You'll Need
Hearty Vegan Soup Recipes
We lean pretty hard on soup this time of year. It’s a one-pot meal (read: easy), it’s easy to make a lot and freeze some for later (yay for two birds / one stone) and it’s usually pretty healthy, too. In other words, soup rules. Here are the 4 soup recipes (that just happen to be vegan!) we’re loving right now:
- Vegetable Curry Soup
- Lentil Soup with Quinoa and Mushrooms
- Coconut Curry Ramen
- Curried Pumpkin Coconut Soup
Was it Soup-er?
Oh jeeze. Sorry. We couldn’t help it. We’ve been living the soup life since the holidays ended and it might be getting to us a little. Anyway, we hope you love this west African peanut soup recipe as much as we do! Let us know if you make it! Snap a photo of your peanut soup and maybe even a video of the beautiful people you feed it to. Tag us on Instagram using @themodernproper and #themodernproper. Happy eating!
