One pot, protein packed vegetarian West African Peanut Soup – mashed sweet potatoes, collard greens in a slightly spicy peanut stew that’s both comforting and nutritious! | Gluten Free + Vegan + Sugar Free

Peanut butter & tomatoes: not exactly two foods you’d normally think to pair together but hear me out because this soup is next level.

It’s everything you want out of a meal:

✔️Healthy
✔️Easy
✔️Comforting
✔️Delicious

Not to mention it uses fairly basic pantry essentials with very little clean up involved because it’s all made in one pot!

There are many different versions of West African peanut soup that you can find – this one takes inspiration from a few of my favourites. While there are many different variations to make the basics are almost certainly the same:

• onion, ginger and garlic base
• tomato and peanut butter paste
• sweet potatoes help thicken
• some sort of leafy green vegetable added at the end

Let’s get to it!

How to Make: One Pot African Peanut Soup

The key here is to layer your flavours in stages.

Like most great recipes – start out by sautéing your chopped onion, garlic and ginger in a little bit of oil. Give those base ingredients time to soften and deepen in flavour.

After a few minutes add in your spices: cumin, red chili flakes and salt followed by the sweet potatoes, tomato paste and peanut butter before finally adding the vegetable stock. Stir it all up until the peanut butter/tomato mixture dissolves fully into the vegetable stock.

Turn up the heat, cover and let cook about 15-20 minutes until the sweet potato is soft and tender. When the sweet potato has softened enough use the back of a wooden spoon to start mashing up about half of the sweet potato. This will help thick and add a little more body to your stew.

Finally, add in the collard greens and boil uncovered an additional five minutes and that’s basically it. Taste and season with more salt as needed. If you want a soup with more of a kick feel free to add more chili flakes in as well.

Top with a fresh cilantro and serve with a side of rice or quinoa to really bulk it out for an even heartier meal.

This soup is kind of the perfect winter meal when you’re wanting to eat something healthy and nutritious so you don’t regret all your life decisions later but you really just want to cozy up with some good old fashioned comfort food.

Enjoy!

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Recipe

One Pot African Peanut Soup

Yield: 5 servings Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes

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One pot, protein packed vegetarian West African Peanut Soup - mashed sweet potatoes, collard greens in a slightly spicy peanut stew that's both comforting and nutritious! | Gluten Free + Vegan + Sugar Free

Ingredients

• 1 tablespoons coconut oil, avocado oil or any neutral taste cooking oil
• 1 medium onion
• 4 cloves | about 2 tablespoons garlic
• 2 inch chunk | about 2 tablespoons ginger
• 2 teaspoons cumin
• 1/2 teaspoon red chili flakes
• 3/4 teaspoon salt
• 1 pound sweet potatoes, peeled & cut into 1/2 inch cubes
• 1/2 cup tomato paste
• 1/2 cup no sugar added peanut butter, smooth or chunky
• 5 cups low sodium vegetable stock
• 1 bunch | about 2-3 cups collard greens, ribs removed and chopped into bite sized pieces*
• fresh cilantro

Need help converting to weights? Check out my cups to grams Conversion Guide.

Instructions

1. In a large cooking pot warm the oil on a medium heat. Once warm, add the chopped onion, ginger and garlic and sauté for about 5 minutes.
2. Stir in the cumin, chili flakes and salt and cook 1 minute. Add the sweet potatoes, tomato paste and peanut butter. Finally, add in the vegetable stock. Mix until the stock dissolves the tomato paste and peanut mixture.
3. Turn the heat up, cover the pot and bring to a boil. Once boiled remove lid and reduce the heat to a simmer. Let simmer about 15 minutes or until the sweet potatoes are soft and tender. Use the back of wooden spoon to mash up about half the potatoes to thicken the soup. 
4. Add the collard greens, turn up the heat and boil uncovered for 5 minutes. Taste and season with more salt if needed. Serve with a side of rice, top with fresh cilantro and chopped peanuts if desired and enjoy!

Notes

*lactino/dino kale can be used in place of the collard greens

You can add chicken or chickpeas for additional protein. 

Nutrition Information

Yield: 5

Serving Size:

cups Calories: 317Saturated Fat: 5gSodium: 1328mgCarbohydrates: 37gFiber: 7gSugar: 12gProtein: 10g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: Soups & Stews Cuisine: African