Traditional recipes

Vegan sweet potato peanut soup recipe

Vegan sweet potato peanut soup recipe

  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Root vegetable soup
  • Sweet potato soup

This is a rich velvety vegan soup with sweet potato and peanut butter.

2 people made this

IngredientsServes: 6

  • olive oil
  • 1 large onion, minced
  • 3 garlic cloves, minced
  • 30g fresh root ginger, peeled and minced
  • 1 sweet potato, peeled and diced
  • 1L water
  • 300g creamy peanut butter
  • 5 tablespoons tomato puree
  • 1 lime, juiced
  • salt
  • crushed chilli flakes
  • 30g fresh coriander leaves
  • 1 handful peanuts, chopped

MethodPrep:15min ›Cook:40min ›Ready in:55min

  1. Heat a little olive oil in a pot over medium hat. Add onion, garlic, and ginger and fry till soft, 5 to 10 minutes.
  2. Add sweet potato and water and bring to the boil over high heat, then reduce heat and simmer till the sweet potato is soft, about 20 minutes.
  3. Add peanut butter and tomato puree and puree with an immersion blender. Add lime juice, salt and crushed chilli to taste.
  4. Ladle soup into soup bowls and garnish with coriander leaves and chopped peanuts.

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West African Peanut Stew with Sweet Potato & Spinach

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Like this? Here's More:

This warm and cozy stew is the best of many worlds. A riff on West African Peanut Soup, it has a tomato and peanut base like its inspiration, plus sweet potatoes, spinach, and (a must!) crunchy peanuts on top.

Peanut butter, spinach, and sweet potato, you say? YES. It’s the MOST glorious combo – trust me.

For us, West African Peanut Stew has been a definite dinner-on-repeat over the course of the winter. It has a relatively simple list of ingredients, so it’s an easy throw-together meal for weeknights.

What do we have? Well, these ingredients, for one:

Peanut butter, sweet potatoes, garlic, ginger, onion, crushed tomatoes, and spinach. Plus ground cumin and ground coriander. YUM. AND cayenne pepper for a touch of irresistible heat.

You start by sauteeing the aromatics, then add the broth and sweet potatoes. Simmer until the potatoes are tender, then melt in the peanut butter and stir in the spinach just until wilted.

Serve up with a nice scoop of brown rice and top with lots of chopped salted peanuts and some cilantro and BOOM! Dinner is served.

Do people still say “BOOM?” Probably not.

If you try this recipe, please leave a rating! And, if you find it share-worthy – which I hope you do – please share. Tag #kitchentreaty on Instagram, Facebook, or Pinterest, and don’t forget to check out my other recipes!

Peanut Butter in Soup

What, have you never added peanut butter to soup?? There are so many things you can do with peanut butter, and for the most part, we do not think of adding peanut butter to savory dishes, but it tastes fantastic in soups.

Not only that, peanut butter is an inexpensive, filling ingredient that pairs wells with sweet potatoes!

If you're not convinced, I urge you to try it. SO GOOD!

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 serrano or jalapeno pepper, minced
  • 4 cloves of garlic, minced
  • 1 1/2 inch of fresh ginger, peeled and diced
  • 3 large sweet potatoes, peeled and cubed
  • 3 tablespoons tomato paste
  • 1 (14-ounce) can full fat coconut milk
  • 1 (14-ounce) can light coconut milk
  • 2 cups water
  • 1 teaspoon salt
  • 1 teaspoon turmeric
  • 1/2 cup peanut butter
  • 1/2 cup chopped peanuts
  • 2 cups kale, stems removed, chopped
  • 1 tablespoon freshly squeezed lime juice
  1. Heat the olive oil in a dutch oven or large soup pot over medium heat. Add the onion, serrano or jalapeno pepper, garlic, and ginger. Saute until soft and fragrant.
  2. Add in the cubed sweet potatoes, followed by the tomato paste, coconut milks, water, salt, and turmeric. Simmer for at least 30 minutes, until sweet potatoes are fork-tender.
  3. Add peanut butter and peanuts and stir until peanut butter is well combined in to the soup. Add the kale and simmer an additional 15 minutes to an hour, until soup reaches desired thickness and sweet potatoes are broken down to taste preference. Stir in the lime juice before serving. Top with additional peanuts.

Is It A Sweet Potato or A Yam?

The sweet potatoes that we add to this soup bring a wonderful warm sweetness to the dish. But, first, let&rsquos make sure we know what we&rsquore adding.

Like many people, for the longest time, we thought sweet potatoes and yams were one in the same.

Sweet potatoes and yams are actually two distinct vegetables, but, here in the States, the words can be (and are) used interchangeably.

The confusion comes in because there are really TWO basic types of sweet potatoes. The paler version is more mild in flavor with a a crumbly texture when cooked, similar to a white potato. The darker, red/orange skinned variety has a sweet, soft flesh that has made it the popular choice in the US.

The paler version was the first to be introduced in the US, so when the sweeter version was introduced and started to become popular, growers began using the word &lsquoyam&rsquo to market the difference between the two.

This created a very unfortunate confusion, because real yams are native to Africa and other tropical regions. A real yam has bark-like skin and sweet flesh. And, they can grow up to 5-7 feet in length.

So, if you&rsquore in the States and you see something labeled as a &ldquoyam,&rdquo unless it has rough, bark-like skin and is the largest &lsquoyam&rsquo that you&rsquove ever seen, you&rsquore probably just seeing one of the two varieties of sweet potatoes.

Vegan African Peanut Soup

After a quick Google search, I discovered there are countless interpretations of this soup. Basically, if it’s got peanut butter in the ingredient list, you can call it peanut soup.

I knew my version had to have ample aromatic heavy hitters: ginger, garlic, and red pepper flakes. One of my favorite smells is definitely simmered ginger. I can’t get enough of that sweet, spicy smell!

To round out the flavor, we are going to add a hefty dose of curry powder, which mellows out the red pepper flakes and adds depth. I knew I wanted my soup to have some body to it so I added in a sweet potato and swiss chard leaves. The finely shredded swiss chard almost melts into the soup causing you to forget you are eating an entire serving of greens in every bowl. Sweet potato and coconut are a natural pairing for me, so into the pot they went along with tomato paste and peanut butter.

If you are looking for a twist on traditional soups, this is it! Creamy, savory and spicy, I cannot get enough of this hearty vegan African peanut soup. I loved it served over a bed of rice, but it’s also great on its own.

Like most soups, this one tastes best the longer it cooks. Try it in a slow cooker before leaving for work or put on a pot in the morning to enjoy for a weekend lunch.

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!

African Peanut Soup

Published: Jan 11, 2015 · Modified: Feb 15, 2021 by Kiersten · This post may contain affiliate links.

You know how sometimes you have really crisp, distinct memories of nothing in particular?

I barely remember what I ate for lunch yesterday, but for some reason, I have a very clear memory of making peanut soup in our old home back in Wisconsin.

I was frozen to the bone after getting home from work and looking out the kitchen window, I could see the snow falling in the street lights. I remember getting the cilantro out of the crisper drawer, measuring out the peanut butter, and chopping the onions.

So now, I always associate peanut soup with cold weather and snowy evenings. Which kind of makes it perfect for January, right?

This particular African Peanut Soup recipe is from The 30 Minute Vegan: Soup's On! by Mark Reinfeld. I am so excited about this book--it contains over 100 plant-based soup recipes!

But the best part is that almost all the soups come together in 30 minutes or less. Yes, you can have soup for dinner in 30 minutes!

If you resolved to make more home cooked meatless meals in the New Year, this is the kind of cookbook you need--these are doable recipes, not the fussy kind that you need to make on a Sunday afternoon. These are after work recipes!

Peanut soup is not exactly the lightest soup, but this recipe includes an option for trimming things down a little bit by using less coconut milk.

I made the non-light version because even though this African Peanut Soup is pretty calorie-dense, it's also very filling, so I don't feel the need to go back for seconds.

The chunks of sweet potatoes are perfect with the creamy, peanutty base. Although the book recommends garnishing with a Red Pepper Coulis, we loved it with just a scattering of cilantro and chopped peanuts on top.

Ingredients for African Peanut Stew

Simple ingredients come together to create this mouthwatering vegetarian and vegan stew. Here’s what you’ll need to whip it up (see recipe card below for full details):

  • Peanuts (optional)
  • Onion
  • Fresh Ginger and Garlic
  • Ground Coriander or Cumin
  • Sweet Potato
  • Vegetable Broth
  • Chipotle Pepper in Adobo Sauce
  • Natural Peanut Butter – crunchy or creamy
  • Canned Tomatoes
  • Cooked Chickpeas or Black Eyed Peas
  • Greens such as Collards, Kale or Spinach
  • Lime

I include chickpeas or black eyed peas in this recipe to add a bit more substance and protein. Use whichever one you have on hand. Be sure to check the label on the black eyed peas as many brands include some sort of meat. Of course, you can always cook your own from scratch!

Tips for making sweet potato stew

  • You may want to thin out the peanut butter first by mixing it with some warm water in a small bowl before adding it to the pot. It will be much easier to incorporate it into the stew.
  • Any preferred sweetener can be used.
  • Be careful not to overcook the sweet potatoes. You&rsquoll want those a bit chunky for a better texture in the finished product.
  • Don&rsquot cover to cook, as covering tends to lead to overcooking.

What is PB2?

There&rsquos an ingredient in town that mimics the nut butter&rsquos flavor and cuts down its fat and calorie count by more than half: powdered peanut butter.

The product, which might intrigue health-conscious consumers, is made by pressing peanuts to remove their fat and oil content, while maintaining their taste.

The process turns the solid peanuts into a kind of peanut dust that, when mixed with liquid, reassembles a butter-like spread.&rdquo&ndash Huffington Post

Served with rice, crushed peanuts, and fresh cilantro, this stew is simply amazing!

Slow Cooker Sweet Potato Peanut Soup

February called. It wants all the soup, all the time.

Not only is Toronto breaking snowfall records this year, it seems like we have been issued an extreme cold warning every day this month. Time to pull out the big guns.

My slow cooker. Featuring spicy soup. On repeat.

At the risk of sounding super boring, soup might be one of my favourite meals.

Whenever I am at home wondering what to make for lunch or dinner, soup is usually my go-to. Don’t tell me that you can’t eat soup on the hottest day of summer. I will always want it, no matter the weather.

And if you give me a spicy soup? You know the way to my heart!

Another thing that is saving me this winter, apart from the copious amounts of soup consumed to keep warm, is my slow cooker.

I remember when I first bought my slow cooker. I was agonizing over whether or not it would really be a good investment. Do I really need something that takes forever to cook my dinner? What if I change my mind about what I want for dinner 3 hours in? How often will I REALLY use it?

This winter, it is being used almost daily.

This soup is a great way to warm up in the winter, and it is also my new favourite way to eat my veggies!

It is spicy, warm and oh so comforting. It makes the extreme cold warnings just a little less extreme when I know I have this waiting for me at home.

Now I need to find me a good sourdough bread recipe. Then my perfect meal will be complete!