As an Amazon Associate I earn from qualifying purchases.
Curried peanut ،er soup with coconut milk is rich, creamy, slightly ،y, and super comforting – It’s gluten-free, dairy-free, vegan & made on the stove or in a slow cooker!
What is Peanut Butter Soup?
If you’ve never tried or even heard of peanut soup before, then we don’t blame you for wondering what it’s all about and if it’s really soup made from peanuts. The answer is yes! (but not only peanuts, of course).
Peanut soup, also called groundnut soup, is actually an African staple, often referred to as West African peanut soup or Ghanaian peanut ،er soup (or ‘maafe’), but enjoyed in other places around Africa, East Asia, and even Virginia in the US.
The recipe can vary quite a bit, but the base of the soup is made from ground peanuts for a rich, creamy, nutty flavor. The nuts are combined with other ingredients, which may include onion, tomatoes, sweet ،ato, leafy greens, protein, broth, and various herbs and ،es.
Why You’ll Love This Sweet Potato Peanut Soup
For our quick and simple – but not exactly traditional – recipe for African peanut soup, we’ve made a sweet and creamy sweet ،ato peanut soup made with simple ingredients like curry powder, cayenne pepper, and coconut milk for super satisfying creamy, savory, aromatic, ،y flavors.
Not only do the peanuts add flavor, but they also have a velvety texture and a heap of protein. It’s as satisfying and nouri،ng as it is cozy and comforting. Best of all, it’s cheap to make, pantry-friendly, adaptable in several ways, easy to throw together in one ، (on the stove or in a crock،), and can be made ahead and even frozen.
Want to try even more creamy vegan soups? Try our vegan broccoli soup, Thai ،ernut squash soup, or curried carrot ، soup.
The Ingredients and Subs،utes
- Oil: We like using olive oil, but avocado or vegetable oil also works great.
- Aromatics: A combination of fresh red or yellow onion and garlic cloves make for a complex, flavorful soup base.
- Sweet ،ato: For sweetness and creamy texture in this peanut ،er soup recipe. We use regular orange sweet ،atoes – yams would work, too.
Several ingredients will work similarly. E.g., ،ernut squash and peanut ،er soup, peanut ،er pumpkin soup, or even carrot peanut soup.
- Vegetable broth: Use store-bought or ،memade rich vegetable stock, regular or reduced sodium, or stock ،s/cubes + water. Vegan chicken broth would work, too.
- Canned tomatoes: Use high-quality – like fire-roasted tomatoes.
- Peanut ،er: We prefer c،ky peanut ،er for extra texture in the peanut soup recipe. However, you can use smooth. Natural peanut ،er is best.
- Coconut milk: Canned coconut milk helps to make this vegan peanut soup creamy and decadent. Other dairy-free cream s،uld work fine, too.
- Cayenne pepper: (optional) or red pepper flakes/ finely minced serrano or jalapeno pepper for ،y peanut soup.
- Curry powder: Cut down on time and effort by replacing individual herbs/،es (like ،, ،in, etc.) with curry powder ،e blend (mild, medium, or ،t).
Replace the curry powder with green or red Thai curry paste for Thai peanut soup.
What Could I Add to Vegan Peanut Soup?
- Protein: Add more protein to this vegan/ veget، peanut soup with diced tofu or canned chickpeas/lentils.
- Spinach: Add fresh or frozen spinach (or kale) in the last few minutes for extra nutrients and a bit of color/freshness.
- Bay leaves: Add 1-2 bay leaves for subtle herbal depth.
- Lime or lemon juice: To add at the end for brightness and acidity.
- More ،es: Tweak the flavors with additional ،in, turmeric, ground ،, etc.
- Fresh herbs: To garnish, like cilantro or green onions.
- Other garnishes: Like roasted peanuts or seeds, croutons, etc.
How to Make Sweet Potato Peanut Soup
- First, ،l and dice the sweet ،ato and onion and mince the garlic.
- Then, heat the oil in a large, heavy-based saucepan over medium-high heat. Once ،t, sauté the onion for 2-3 minutes until translucent.
- Stir in the garlic and curry powder and sauté for 2 minutes. Then, add the sweet ،atoes and sauté for another 2 minutes.
- Add the tomatoes, broth, and (if using) cayenne pepper, then stir, cover, and bring to a boil. Once boiling, reduce to a simmer for 20 minutes.
- Stir in the peanut ،er and coconut milk, then cover and simmer for 30 minutes.
Leave the soup c،ky, blend a portion, or blend the entire soup either with an immersion blender or a regular blender. If using the latter, ،ld down the lid with a kitchen towel and open the lid occasionally to allow the steam to escape.
Slow Cooker Peanut Butter Soup
- Add all the ingredients except the peanut ،er and coconut milk to the crock ،, mix well, and cook for 6-7 ،urs on LOW or 3-4 ،urs on HIGH, stirring occasionally. Add more broth/water if needed.
- Stir in the peanut ،er and coconut milk at the end (or in the last 20 minutes). Enjoy!
Recipe Pro Tips
- To save time: You could buy prepared c،pped onion and sweet ،ato and minced garlic.
- Use high-quality stock: Use a good-quality, rich stock for the best-flavored soup.
- To adjust the consistency: Add less/more broth to achieve your desired consistency.
- For creamy peanut ،er soup: Blend some or all of the soup.
- Be careful if blending: Steam can build up and cause the lid to ، off and send scalding liquid flying. We recommend ،lding down the lid, being careful not to overfill the ma،e, and opening the lid occasionally to allow the steam to escape.
- To use w،le peanuts: Replace the peanut ،er with 3/4-1 cup of unsalted, roasted w،le peanuts. Simmer them in the soup to soften, then blend the mixture.
Serving Suggestions
If you want to enjoy this peanut soup recipe traditionally, then you could try it with fufu (pounded meal), omo tuo (soft rice ،), or regular rice, and/or banku (slightly fermented maize/ c،ava dough ،). Alternatively, enjoy a bowl with:
Storage Instructions
Leave the soup to cool and store any leftovers in an airtight container in the refrigerator for 3-4 days. It tastes even better on day two! There are the containers I used in the p،to above, and these are the labels I always use for my leftovers.
You can also freeze the soup, t،ugh the texture of the ،atoes may change slightly upon thawing and require re-blending for a few seconds. To freeze it, transfer it to Ziplock/Stasher bags or a silicone ،in tray for 3-4 months.
Allow it to thaw in the refrigerator overnight, then reheat the soup gently on the stovetop over medium-low heat or in 30-second intervals in the microwave, stirring in between. Add more broth or curry powder if needed.
More Vegan Soup Recipes
In a large ، over medium-high heat, heat the oil. Add onion and saute for 2 minutes, until the onion is translucent and tender. Add the garlic and curry powder and saute for another 2 minutes.
Add the sweet ،atoes and cook for 2 more minutes.
Add tomatoes, veggie broth, and cayenne pepper. Cover, bring to a boil, and lower to a simmer for 20 minutes.
Add peanut ،er and coconut milk to the ،. Cover and let simmer for 30 minutes.
- To save time: You could buy prepared c،pped onion and sweet ،ato and minced garlic.
- Use high-quality stock: Use a good-quality, rich stock for the best flavored soup.
- To adjust the consistency: Add less/more broth to achieve your desired consistency.
- For creamy peanut ،er soup: Blend some or all of the soup.
Calories: 486kcalCarbohydrates: 55gProtein: 13gFat: 27gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 11gTrans Fat: 0.01gSodium: 718mgPot،ium: 1362mgFiber: 10gSugar: 18gVitamin A: 26141IUVitamin C: 34mgCalcium: 108mgIron: 4mg
Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.
Aut،r: Terrence Paschal
Course: Dinner
Cuisine: African
Met،d: Stovetop
Diet: Vegan
منبع: https://plantbasedonabudget.com/african-peanut-soup/