West African Peanut Soup Recipe

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West African Peanut Soup
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  1. Saute the onions in oil until just translucent.
  2. Stir in the cayenne and ginger.
  3. Add the carrots and saute a couple more minutes.
  4. Mix in the potatoes and stock.
  5. Bring the soup to a boil and then simmer for about 15 minutes until the vegetables are tender.
  6. In a blender or food processor, puree the vegetables with the cooking liquid and the tomato juice.
  7. Return the puree to the soup pot. Stir in the peanut butter until smooth.
  8. Taste the soup. Its sweetness will depend on the sweetness of the carrots and sweet potatoes. If it is not naturally sweet, add just a little sugar to enhance the other flavors.
  9. Reheat the soup gently, using a heat diffuser if needed to prevent scorching.
  10. Add more water, stock, or tomato juice for a thinner soup.
  11. Serve topped with plenty of chopped scallions or chives.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 697.33 Kcal (2920 kJ)
Calories from fat 161.05 Kcal
% Daily Value*
Total Fat 17.89g 28%
Sodium 18634.54mg 776%
Potassium 606.86mg 13%
Total Carbs 107.17g 36%
Sugars 10.3g 41%
Dietary Fiber 4.62g 18%
Protein 10.16g 20%
Vitamin C 17.8mg 30%
Vitamin A 0.5mg 16%
Iron 1.1mg 6%
Calcium 53.6mg 5%
Amount Per 100 g
Calories 220.74 Kcal (924 kJ)
Calories from fat 50.98 Kcal
% Daily Value*
Total Fat 5.66g 28%
Sodium 5898.64mg 776%
Potassium 192.1mg 13%
Total Carbs 33.92g 36%
Sugars 3.26g 41%
Dietary Fiber 1.46g 18%
Protein 3.22g 20%
Vitamin C 5.6mg 30%
Vitamin A 0.2mg 16%
Iron 0.4mg 6%
Calcium 17mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.6
  • 17

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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