West African Peanut Soup

peanut soup
Mark Boughton Photography / styling by Teresa Blackburn
  • Yield: 3 servings
  • Prep: 5 mins
  • Cook: 20 mins

This vegetarian, dairy-free soup is quite thick. Thin with a little water if desired.


1tablespoon olive oil
1medium yellow onion, chopped (about 1 cup)
1medium carrot, peeled and chopped (about 3/4 cup)
1 to 2teaspoons minced, peeled fresh ginger
1dash cayenne pepper
1-- sweet potato, peeled and chopped (about 1 cup)
2 1/2cups water, divided
1/2cup tomato juice
1/4teaspoon salt
1/4teaspoon black pepper
1/2cup creamy peanut butter
5-- green onions, chopped


  1. Heat olive oil in a large saucepan. Stir in yellow onions and carrots and cook, stirring often, until onions are soft, about 3 minutes. Add ginger and cayenne; cook 1 minute. 
  2. Add sweet potato, 2 cups water, tomato juice, salt and pepper. Bring to a boil; reduce heat and simmer, stirring often, until potatoes are soft, about 15 minutes. Let cool slightly. 
  3. Ladle soup into the bowl of a food processor. Add peanut butter. Cover and process until smooth. Pour into a clean pan. 
  4. Heat soup over low heat. Add remaining 1/2 cup water to thin if desired. Ladle into soup bowls and top each serving with green onions.

Recipe reprinted with permission from Eat the World: Good-for-You Food for Families by Allison Liefer and Kate Leahy, Common Threads, 2009.

Nutritional Info *per serving

  • Calories 370
  • Glycemic Load 5
  • Fat 26g
  • Saturated Fat 5g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 14g
  • Cholesterol 0mg
  • Sodium 540mg
  • Potassium 660mg
  • Carbohydrate 27g
  • Fiber 6g
  • Sugars 11g
  • Protein 13g
  • Trans Fat 0g
  • Vitamin A 230%
  • Vitamin C 45%
  • Calcium 8%
  • Iron 10%