Vegan African Peanut Soup with Sweet Potato and Chilli
This vegan African peanut soup is not an authentic recipe, but my take on a West African dish – adapted for busy modern lives.
African style peanut soup sounds very exotic, doesn’t it? It tastes pretty exotic too. My adaptation takes just 20 minutes and uses just 4 ingredients, and you probably have most of them in the cupboard. It’s based on peanut and sweet potato stew recipes like this one. If you’re extra hungry or serving loads of people throw in a can of tomatoes for a variation – I’ve made it both ways. We’re trying to eat less meat at the moment because vegetarian and vegan food are way better for the environment. Soup is a great way to do this as it’s not a meal where you naturally miss the meat. As this is a peanut soup it contains protein, as well as a portion of veg. Even better!
Do you have fussy eaters in your family? If not everyone is keen on chilli, leave it out or keep it mild, and serve chilli or hot sauce on the side. If you have a family member who won’t eat food without meat just serve some deli meats like ham and salami on the side. And if someone won’t eat the soup at all, just serve it with crusty bread, cheese, hummus and even some salad bits. They won’t go hungry, and you don’t have to cook them something extra.
Leftover Sweet Potatoes – no peeling!
I love baked potatoes, they’re a bonfire night favourite in this house. We even do them in the slow cooker. Next time you make baked sweet potatoes sling in a couple extra, and you can wizz this soup up in very little time. If you aren’t cooking baked potatoes anyway but want the speed factor, stick them in the oven or microwave while you’re doing the washing up or making tea the night before. They will keep til the next day in the fridge – or longer in the freezer. If you want to make this all in one go, smallish sweet potatoes cook within 10 minutes, and extra large ones can take up to 20 if you leave them whole.
Choosing your ingredients for Vegan African Peanut Soup
As this is a vegan African peanut soup, peanut butter of course features in the ingredients. I use a natural peanut butter that contains nothing but peanuts. If you want to use one with added salt and sugar, I’m sure it will still taste great, but check for palm oil.
I use extra hot chilli powder even for mild dishes as you need less of it. I made this pretty mild. Remember, it’s best to get to know your chilli rather than relying in quantities in recipes. Here’s my handy chilli guide.
No Blender Needed!
A blender really isn’t necessary for this vegan African peanut soup, a good mash with a potato masher or fork to break up the clumps of sweet potato should do it. The soup will then retain its lovely texture. You can use a blender if you wish, but why not save the time and do it without? As a variant, try making the soup with leftover roast squash.
Step By Step
Set the stock to boil on the hob. Slice open the sweet potatoes and scoop out the insides.
Stir the sweet potato, chilli and peanut butter into the pan and cook through.
Blend or mash the soup until smooth.
Text, photos and recipe updated from original published on 4 November 2016
A really quick African inspired vegan soup. Calories given are per bowl. Serves 2-3 as a main meal, 4 as a starter.
- 4 cups Vegetable stock/broth/bouillon (1 litre)
- 4 medium sweet potatoes cooked
- 3 heaped tablespoons natural peanut butter
- 2 pinches extra hot chilli powder
- 1 14oz/400g can chopped tomatoes (optional)
- Bring the stock to boil on the hob.
- Scoop the sweet potatoes out of their skins and drop them in the stock.
Add the peanut butter and chilli and mix well. Add the can of tomatoes if using.
- Cook until it's heated through and the peanut butter is mostly melted in.
Blend or mash until smooth and serve.