West African Inspired Vegetarian Peanut Soup
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About a year ago, I was reading this cookbook that my neighbor let me borrow. And in it, it spoke of a dish called Groundnut Stew. And after doing a little more research for a vegetarian version, I learned that this soup is also referred to as Mafe. This West African Inspired Vegetarian Peanut Soup is a stew/soup that originated in West Africa and Central Africa and is traditionally served with rice or sometimes fufu.
Now I have a confession, I don’t really care for peanut butter. There. I said it. Even growing up as a child, I would ask for jelly sandwiches instead of the famous P&J sandwiches. I do however, love this soup. And believe it or not, I actually like peanuts. So if you’re in the boat with me and not really that fond of peanut butter, have no fear because this soup is GOOD! And you can always adjust the amount of peanut butter you use to your liking. Also note that you don’t have to use “peanut” butter, you can even use cashew or almond butter instead. Heck, and if you make your own nut butter, that’s even better!
As far as the other ingredients, it’s typical to use root veggies in this soup. So I chose sweet potatoes, but carrots, cauliflower, zucchini, butternut squash, or even pumpkin would be nice during this time of year. Even stirring in some greens near the end such as kale or spinach are nice additions. What’s most important is choosing veggies that you like. I’ve also used a Berbere Spice blend, that I can find at my local farmer’s market, but if that’s not a spice that you keep on hand or your market doesn’t carry it, then you can omit it, try to make it on your own like this, or you can order something comparable online.
If you enjoy this West African Inspired Vegetarian Peanut Soup, then you may also want to try my Smoky Sweet Potato and Tahini Stew.
Get the Recipe: West African Inspired Vegetarian Peanut Soup
Ingredients
- 2 to 3 tablespoons coconut oil, or an oil of your choice
- 2 large sweet potatoes, cubed into 3/4 inch pieces, about 4 cups
- 1 medium yellow onion, diced
- 1 small green bell pepper, seeded and diced
- 1 small red bell pepper, seeded and diced
- 1 small jalapeno, seeded and minced
- ½ inch knob ginger, grated
- 3 cloves garlic, minced
- 1 teaspoon Berbere spice blend, optional, but so good
- 1 - 14.5 ounce can fire roasted diced tomatoes
- 4 cups vegetable broth
- salt and pepper, to taste
- ½ to 1 cup unsweetened coconut milk, depending on how creamy you like it
- 2 to 3 tablespoons creamy natural peanut butter
Suggested toppings and accompaniments:
- scallions
- cilantro
- your favorite grain
Equipment
- Large Pot or Dutch Oven
Instructions
- In a large pot or Dutch oven, over medium heat, melt the coconut oil. Add in the sweet potatoes, onion, bell peppers, jalapeno, ginger, garlic, and Berbere. Sauté for 8 to 10 minutes or until your onions become translucent. Stir in your tomatoes and vegetable broth and simmer until the sweet potatoes are fork-tender, about about 15 to 20 minutes.
- In a small bowl, add your peanut butter and then add a cup of the broth from your pot and stir it in well so that you have a smooth paste. This makes it easier for the peanut butter to mix into your soup.
- Turn the head to low and pour the peanut butter mixture into your pot along with your coconut milk. Season with salt and pepper and let it simmer for an additional 5 to 10 minutes or so to let the flavors meld. If your going to add any greens to your soup such as kale or spinach, do that now. Taste your soup and add more salt, if needed.
- Ladle the soup into your favorite bowl and add your favorite toppings, if using. Enjoy! xoxo
Thank you for your courage my dear. Not always an easy thing when I've never met anyone who doesn't like PB!? But, okay, you'll go for peanuts! And then you know, it just wouldn't be the same without PB. So I'm so glad you included it. Do you make your own Berbere? I feel like some of the ingredients may be hard to find. Where do you find it pre-made? This soup… THIS soup, Michelle! So many flavors I love here and the comfort factor is through the roof. Were you born in May? There's nothing you make that I don't just love! Bravo my dear!
Awww…thank you Traci! My local farmer's market actually sells Berbere spice. I can send you some if you have problems finding it where you live. Just email me your addy. But you can also make your own. I've seen some good recipe's out there…to make your own like this one: http://www.food.com/recipe/berbere-spice-mix-ethiopian-454642 And this one looked good for purchase online: http://www.amazon.com/Frontier-Berbere-Seasoning-ORGANIC-Bottle/dp/B005WDVQHG But thanks so much Traci as always. Yes…I am a “May” baby…my soul kitchen sistren. And the feelings are mutual. 🙂 <3
I knew it!! You're a Taurus! The stars told me, Michelle! I like it… soul kitchen sistren!! Thank you for these links and offering to share. 😀 Our Co-Op just went through a spice renovation and Frontier is a major brand there now, so I'll be on the look out.