African Peanut Soup



  • 1 Tbsp peanut oil
  • 1 medium onion, chopped
  • 2 celery ribs, chopped
  • 1 medium carrot, chopped
  • 1 Tbps minced ginger
  • 3 garlic cloves, minced
  • 2 tsp curry powder
  • 3 cups low sodium vegetable broth
  • 1 cup water
  • 8 oz sweet potatoes, cut into 1-inch pieces
  • 1 (14.5-oz) can no salt added diced tomatoes
  • 1/2 cup creamy unsalted peanut butter
  • 1 (15-oz) can low sodium great northern beans, drained and rinsed
  • 1/3 cup light coconut milk
  • 1/2 tsp salt
  1. Heat the oil in a Dutch oven over medium-high heat. Add the onion, celery, carrot, ginger, and garlic. Cook, stirring occasionally, until slightly softened, 4-5 minutes. Add the curry powder and cook, stirring, 30 seconds. Stir in the broth, water, potatoes, and diced tomatoes. Bring to a boil, reduce the heat to medium and simmer, uncovered, 20 minutes.
  2. Whisk in the peanut butter until smooth. Add the beans, cover, return to a simmer and cook 15 minutes. Stir in the coconut milk, cover, and cook 2 minutes longer. Remove from the heat and stir in the salt. Let soup cool 10 minutes.
  3. Transfer the soup to a blender in batches and puree. Return to the pot and warm over medium heat.
Yield: 6 servings

Nutrients per serving: Calories: 325; Total Fat: 15 g; Saturated Fat: 3.5 g; Total Carbohydrate: 38.5 g; Total Sugars: 2 g (Added, 0 g); Dietary Fiber: 9 g; Protein: 14 g; Sodium: 321 mg; Potassium: 927 mg; Calcium: 134 mg; Vitamin D: 0 mcg; Iron: 4 mg.

(Tbsp = tablespoon; tsp = teaspoon; oz = ounce; g = grams; mg = milligrams; mcg = micrograms)

Recipe and photo: Oldways,


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