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I’m sharing a lip-smacking delicious recipe for an African peanut soup. Made with creamy peanut butter, A rainbow of veggies, and different spices – this nutty soup is guaranteed to warm your soul and bowl.
What Is the Origin of African Peanut Stew?
African peanut soup, also known as Maafe or groundnut soup, originated in West Africa. Peanuts, which are native to South America, were introduced to Africa in the 16th century after European exploration of the Americas. The use of peanuts in West African stews and soups likely began shortly after their arrival on the continent.
What Is African Peanut Butter Soup Made Of?
Traditional West African peanut soup is made with ground peanuts or peanut butter, vegetables like okra, leafy greens and sweet potatoes, palm oil, tomatoes, onions, garlic, ginger, and spices like cayenne and black pepper. There are many regional variations, with additional ingredients like chicken, beef, shrimp, smoked fish, or no meat at all for a vegetarian version.
The soup has a rich, nutty, spicy and slightly sweet flavor. The ground peanuts give it a thick, creamy texture as well. It is commonly served with starchy staples like rice, couscous, fufu (a dough made from starchy vegetables like cassava or plaintains), or bread.
Key Ingredients for African Peanut Soup
The key ingredients that give this soup its signature flavor and texture are:
Peanuts/Peanut Butter – Smooth or crunchy peanut butter can be used. For a more authentic texture, raw peanuts can be dry-roasted and ground into a paste instead.
Onions & Garlic – Aromatic base for the soup.
Ginger – Provides a subtle spicy undertone.
Spices like cayenne, paprika or crushed red pepper give it some heat.
Leafy Greens like spinach or kale add nutrients.
Sweet Potatoes or Winter Squash make it hearty.
Broth/Stock & Tomatoes build an umami flavor base.
The exact combination of vegetables can be adapted based on preferences and what’s in season. Hearty root vegetables like carrots, potatoes and celery work well. Okra is another traditional choice with beneficial fiber and texture.
For the protein, chicken or shrimp are most common, but the soup can also be made vegetarian by using beans or tofu.
Tips and Tricks for Making African Peanut Soup
- Soak raw peanuts overnight to blend more smoothly
- Use tomato paste for a richer, deeper red color
- Add veggies in stages so they cook properly without mushiness
- Simmer low and slow to develop complex flavors
- Adjust broth to reach desired creaminess
- Garnish with crunchy peanuts or peanut butter
- Serve with cous cous, brown rice or crusty bread
African Peanut Soup
Ingredients
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 tbsp grated fresh ginger
- 2 tsp ground cumin
- 1 tsp paprika
- ¼ tsp cayenne pepper
- 4 cups vegetable or chicken broth
- 1 can diced tomatoes
- 1 bunch kale/spinach, stems removed and leaves chopped
- 1 can chickpeas, rinsed and drained
- ½ cup creamy peanut butter
- Salt and pepper to taste
- Chopped cilantro, peanuts, and lime wedges for garnish
Instructions
- Heat oil in a pot and sauté aromatics like onion, garlic and ginger2 tbsp olive oil, 1 medium yellow onion, diced, 1 tbsp grated fresh ginger, 3 cloves garlic, minced
- Add spices and dried chilies and cook briefly1 tsp paprika, ¼ tsp cayenne pepper
- Stir in vegetables, stock and tomatoes1 can diced tomatoes
- Simmer until vegetables are tender1 bunch kale/spinach, stems removed and leaves chopped
- Add peanut butter and protein of choice½ cup creamy peanut butter
- Adjust seasoning with salt, pepper, hot sauce2 tsp ground cumin, Salt and pepper to taste
- Finish with lime juice and chopped cilantroChopped cilantro, peanuts, and lime wedges for garnish
