Carla’s African Groundnut Soup

May 16, 2023May 16, 20230 13
Authentic African Groundnut Soup recipe
in Soup

Prep

30 min

Cook

120 min

Ready In

150 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons cumin ( ground )
1 1/4 tablespoons coriander ( ground )
5 tablespoons chermoula , spice blend
2 teaspoons cayenne pepper
3 tablespoons peanut oil
3 onions , roughly chopped
1 garlic clove , peeled and smashed
6 inches piece ginger , peeled and sliced
1 can tomatoes ( fire roasted )
4 quarts vegetable stock
2 bay leaves
3 lbs sweet potatoes
cold-pressed peanut oil , to toss
sea salt and pepper , to taste
1 cup peanut butter , fresh and unsalted
1 lb adzuki beans , cooked in water with 2 bay leaves until tender
2 poblano peppers , roasted peeled and diced
3 red peppers , roasted peeled and diced
10 plum tomatoes , roasted peeled and diced
1 bunch parsley
1 bunch mint
lime zest , to taste
1 cup peanuts , roughly chopped ( salted & roasted )
1/4 cup sea salt
1 lime wedge , per serving juiced per serving

Nutrision Information

Servings Per Recipe
8
Calories
553
Sugar
19g
Fat
36g
African Groundnut Soup, also known as peanut soup, is a traditional dish in West Africa. It is a hearty and flavorful soup that is typically made with peanuts, sweet potatoes, and spices. This recipe is a vegan version of the traditional soup, which uses adzuki beans and fire roasted tomatoes to add extra protein and flavor. The soup is garnished with fresh herbs, lime zest, and chopped peanuts to add an extra crunch and burst of flavor. Enjoy this soup with a side of bread or rice for a complete meal.

Instructions

1.In a small bowl, mix together cumin, coriander, chermoula, and cayenne pepper.
2.In a large pot, heat the peanut oil over medium-high heat. Add onions, garlic, and ginger, and sauté until onions are translucent.
3.Add spice mixture to the pot and stir to combine. Add fire roasted tomatoes, vegetable stock, bay leaves, and sweet potatoes, tossing the sweet potatoes in cold-pressed peanut oil before adding to the pot. Season with salt and pepper and bring to a boil.
4.Reduce heat, cover, and simmer until sweet potatoes are tender, approximately 45-60 minutes.
5.Remove bay leaves and puree the soup with a blender, immersion blender or food processor.
6.Add fresh peanut butter, adzuki beans, poblano peppers, red peppers, and plum tomatoes to pot. Simmer for 15 minutes.
7.Finely chop parsley and mint, season the soup with lime zest, garnish with freshly chopped peanuts, and serve with a lime wedge on the side.

PROS

African Groundnut Soup is a delicious and hearty soup, rich in protein and fiber.
The combination of sweet potatoes, adzuki beans, and peanut butter make this soup a filling and satisfying meal.

It is vegan and gluten-free.

CONS

African Groundnut Soup is rich in calories due to the high-fat content of peanuts and peanut butter.
It should be enjoyed in moderation as part of a balanced diet.
This recipe takes a long time to prepare.

HEALTH & BENEFITS

African Groundnut Soup is a great source of plant-based protein, fiber, and essential vitamins and minerals such as vitamin A, C, and potassium. The peanuts and peanut butter in this soup are rich in heart-healthy monounsaturated and polyunsaturated fats. Sweet potatoes are rich in antioxidants and anti-inflammatory properties.

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