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West African Peanut Soup

West African Peanut SoupThis West African Peanut Soup is the ultimate bowl of comfort. It’s warm, satisfying and delicious.

We’ve made this soup countless times over the years, and finally settled on this version which came to be our favourite.

This soup is very friendly to substitutions: Add chicken or tempeh as well as (or instead of) chickpeas, take your pick of veggies to add, replace, or substitute, throw in some brown rice or quinoa for a whole grain boost. No matter what, the peanut-tomato base provides a fantastic backdrop for any veggies or protein you’re hoping to add!

While a tomato-peanut base may sound unfamiliar, these flavours blend surprisingly well for a savoury, rich and comforting soup! This dish also freezes great and would work perfectly as a weekend meal-prep recipe.

Print Recipe
West African Peanut Soup
West African Peanut Soup
Prep Time 15 minutes
Cook Time 25-35 minutes
Servings
servings
Ingredients
  • 1 tbsp olive or canola oil
  • 1 medium red onion chopped
  • 3 cloves garlic minced
  • 1.5 tsp ginger ground
  • 3 cups cauliflower chopped
  • 2 cups celery chopped
  • 5 cups Vegetable broth low sodium
  • 1 28 oz can Fire-roasted, diced tomatoes low sodium if possible
  • 2 4-oz cans tomato paste low sodium
  • 3/4 cup peanut butter, natural
  • 4 cups baby kale
  • 1/2 tsp cinnamon ground
  • 1 19-oz can chickpeas drained and rinsed
Prep Time 15 minutes
Cook Time 25-35 minutes
Servings
servings
Ingredients
  • 1 tbsp olive or canola oil
  • 1 medium red onion chopped
  • 3 cloves garlic minced
  • 1.5 tsp ginger ground
  • 3 cups cauliflower chopped
  • 2 cups celery chopped
  • 5 cups Vegetable broth low sodium
  • 1 28 oz can Fire-roasted, diced tomatoes low sodium if possible
  • 2 4-oz cans tomato paste low sodium
  • 3/4 cup peanut butter, natural
  • 4 cups baby kale
  • 1/2 tsp cinnamon ground
  • 1 19-oz can chickpeas drained and rinsed
West African Peanut Soup
Instructions
  1. To a large soup pot, add olive oil and onion, cook on medium-high heat until onions begin to soften. Add minced garlic, stir to combine and cook another 1-2 minutes.
  2. Add ground ginger, celery and cauliflower to the pot. Stir to combine all ingredients and let sit with the lid on. Cook about 3 minutes, until the celery begins to soften.
  3. Add vegetable broth and diced tomatoes. Raise heat to high and bring to a boil, then reduce and simmer over low-medium heat.
  4. While soup is beginning to boil, combine peanut butter and tomato paste. In a medium sized bowl, mix together peanut butter, tomato paste, and 1-2 cups of broth until fully combined. Once soup is simmering, add tomato-peanut mixture back to the soup pot and stir in to combine.
  5. Add cinnamon, baby kale and chickpeas. Let simmer another 10-15 minutes, ensuring kale wilts down and mixes well.
  6. Serve immediately or freeze in individual containers for up to 3 months.
Recipe Notes

This recipe was adapted from Cookie and Kate's West African Peanut Soup.

Nutrition Information: For 1/6 of recipe:

Calories 415 / Fat 18.2g (Saturated Fat 2.5g, Trans Fat 0g) / Carbohydrate 49.7g (Fibre 11.4g, Sugar 16.4g) / Protein 22.3g

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We’re a team of devoted dietitians who embrace the science behind healthy eating, and the crucial role your own body chemistry plays. When you need to know what eating well means to you, we’ll provide the what, why and how.

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