West African Peanut Soup Recipe

Looking for an easy West African Peanut Soup recipe? Learn how to make West African Peanut Soup using healthy ingredients.


Submitted by mayajai

Makes 6 servings



Very different kind of soup. The original recipe did not call for navy beans, but I had some left-over (cooked) and decided to add them to make it full of fiber and filling.

Recipe Ingredients for West African Peanut Soup

1 tablespoon canola oil
1 cup chopped onion
3/4 cup chopped carrot
1 teaspoon dry ginger
1/2 teaspoon cayenne pepper
1 cup sweet potato, peeled and chopped
2 1/2 cups water, divided
1/2 cup tomato juice
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups cooked navy beans
1/2 cup creamy peanut butter

Recipe Directions for West African Peanut Soup

  1. Heat canola oil in a medium saucepan. Stir in the onion and carrot and cook, stirring often, until onions are soft, about 3 minutes. Add ginger and cayenne; cook 1 minute.

  2. Add sweet potato, 2 cups of water, tomato juice, salt, black pepper and the cooked beans. Bring to a boil; reduce heat and simmer, stirring often, until potatoes are soft, about 15 minutes. Let cool slightly.

  3. Ladle soup into the bowl of a food processor (you might have to do it in batches). Add peanut butter. Cover and process until smooth. Pour into a clean pan.

  4. Heat soup over low heat. Add remaining 1/2 cup water to thin if desired. Serves 6.

Categories

Soup

Nutrition Facts
Serving Size 279.5g
Amount Per Serving
Calories
429
Calories from Fat
130
% Daily Value*
Total Fat
14.4g
22%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
376mg
16%
Potassium
1247mg
36%
Total Carbohydrates
57.6g
19%
Dietary Fiber
20.2g
81%
Sugars
9.0g
Protein
22.1g
Vitamin A 177% Vitamin C 24%
Calcium 14% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
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