West African Peanut Soup

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This recipe is adapted from Melissa, a family friend and blogger over at The Traveler’s Lunchbox, and she adapted it originally from Vegetable Soups from Deborah Madison’s Kitchen. Melissa suggests adding in anything that you want, including sweet potatoes, pumpkin, cabbage, eggplant, corn and green beans. She also says that the flavor really improves with age, so this is a great one to make ahead of time. We made this for my mom’s birthday, and it was a huge hit, even with my hard-to-please, carnivorous dad!

West African Peanut Soup

  • Servings: Makes 4 Servings
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Each Serving Contains:

  • 10 oz Veggies
  • 1 Protein Serving
  • 1 Fat Serving

Ingredients

Veggie Serving

  • 3-4 fresh jalapeños, seeded and minced, or 1 green bell pepper, chopped
  • 8 oz fresh spinach
  • 1 large onion, diced
  • 2 (15-oz) cans crushed or diced tomatoes in juice
  • 2 large carrots, sliced

Protein Serving

  • 8 oz (1 cup) smooth natural peanut butter (4 protein servings)

Fat Serving

  • 8 oz (1 cup) light coconut milk (2 fat servings) 
    • Substitute 4 oz regular coconut milk or 2 oz coconut cream
  • 2 tablespoons vegetable oil (2 fat servings)

Condiments & Spices

  • Cayenne pepper or garlic chili paste, to heat preference
  • 2 tablespoons curry powder
  • 3 cups vegetable stock
  • 1-2 garlic cloves, minced
  • About 1/4 cup fresh cilantro, finely chopped
  • Salt and pepper, to taste
  • Handful chopped cilantro leaves for garnish

Maintenance Modifications

  • Grain Additions: cooked rice or millet for serving
  • Protein Additions: Add more peanut butter or peanuts.
  • Fat Additions: Add more peanut butter or peanuts.

Directions

  1. In a large, heavy pot warm the oil over medium heat, then add the onion, garlic, jalapeños or green pepper and cilantro stems. Cook until the onion has softened and turned golden, 10 to 12 minutes. Stir in the carrots, cayenne and curry powder, and fry until the spices are fragrant, about a minute more.
  2. Add the stock and tomatoes, including all their juices. Stir well and bring to a boil. Lower the heat and let cook gently until the carrots are soft, about 20 minutes, stirring occasionally. Add the peanut butter, coconut milk and spinach and continue cooking until the spinach is soft and the soup has thickened, about another ten minutes. Season the soup to taste with salt and pepper.
  3. Serve hot alongside the cooked grain of your choice, garnished with chopped cilantro and peanuts (optional)

For some tips on weighing soups, check out this post: Weighing Soups & Mixed Category Dishes

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19 Comments

  1. This senegalese soup is a perfect one for the winter time! 🙂

     
  2. Looks tasty 🙂

     
  3. I made this for dinner tonight! Delicious! I substituted some of the spinach for baby kale and riced cauliflower.

     
  4. I’ve made this soup twice in the last 5 days. Enough said. My hubby and I love it. I added rainbow chard, broccoli, and mushrooms. He loves his with rice too! Thank you for a delicious recipe!

     
  5. Could you cook this using a crockpot?

     
  6. This looks delicous. What would be one serving of soup? 1 1/2 cups?

     
    • I don’t know exactly what one serving would be, I divide it into 4 equal servings because it’s different every time due to factors like veggies cooking down and adjusting the condiments like broth. There’s a post on weighing dishes like this linked in the end of this recipe.

       
  7. Pingback: Beginner’s Guide to Plant-Based Eating – Katie's Bright Kitchen

  8. Hi Katie! Excited to make this soup in prep for Reboot Rezoom! I don’t have any vegetable oil… do you have any suggestions on what I could substitute those servings with?

     
    • You can use any type of oil, or you can dry sauté. I would use extra peanut butter for the missing fat servings. (Except actually I would make it in my instant pot so I didn’t need any oil at all!) 😉

       
  9. Your recipes are amazing looking! I just signed up for bootcamp, was going to start tomorrow but need more ideas for meals so I can plan ahead. Thank you for helping me!!! For this recipe, how do I know what to take out veggie wise to be compliant? I’m not much of a cook so it’s not easy for me to figure out. Thank you!!

     
  10. I made this on Sunday and portioned it out for weight-loss lunches for the week. It’s AMAZING. Thank you for another stellar recipe! 🙂

     
  11. How long do you cook this in the instant pot??

     
  12. Nancy Somer

    You did not put weights down for the onion, pepper and carrots
    Why not

     
  13. So delicious!

     

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