African Peanut Soup

This earthy soup is traditionally served during Kwanzaa celebrations and is a favourite among West Africans. Its base is ground peanuts (or peanut butter) and tomato sauce spiced with ginger, garlic, and cumin. This recipe requires minimal ingredients, allowing plenty of opportunity to customize it for yourself and your family. Add more of your favourite spices, hot sauce to increase the heat, any grain to make it more hearty, or any type of meat to up the protein! The options are endless.

One of our only recommendations is that you use natural peanut butter, as it keeps the flavours more authentic and less like a PB+J sandwich.

INGREDIENTS

  • 6 cups veggie stock (or water is fine)
  • 4 green onions, chopped
  • 2 tablespoons grated fresh ginger
  • 2 cloves garlic, minced
  • 1 teaspoon olive oil
  • 2 teaspoons cumin
  • 1 cup cooked black beans
  • 2 cups kale or spinach, roughly chopped (large pieces)
  • 1/2 cup peanut butter
  • 1 can tomato paste
  • 1 teaspoon hot sauce (variety of your choice; increase for more spice)
  • Garnish with chopped peanuts, cooked quinoa, enoki mushrooms, and avocado

METHOD

  1. Sauté green onions, garlic, ginger, and cumin in oil for 1-2 minutes.
  2. Add stock or water and bring to a gentle boil, then turn heat to low.
  3. Combine peanut butter and tomato paste to the pot and gently stir to combine.
  4. Add black beans, kale/spinach, hot sauce, and salt and pepper to the mixture, and continue to cook for another 20 min.
  5. Serve warm with cooked quinoa, peanuts, enoki mushrooms, and avocado.

Enjoy!

Becky Bayda
Becky is completing her education towards Holistic Nutrition and is focusing her research on mental health and sports. She uses her blog to help share her vision and knowledge, which focuses on restoring balance and empowering people through wholesome living.