Creamy African Peanut Soup

One of my fondest memories of the 20+ years I spent living in Ohio was my time spent at the Hope Springs Institute, a retreat center about two hours from Cincinnati. I loved escaping to the country and relaxing in their bucolic (and technology-free) setting during workshops and retreats. It was a great environment to practice self care and healthy eating. The meals they serve are always wholesome and delicious and this Creamy African Peanut Soup was one of my favorites.

I was shocked when I found out what was in the recipe because I’m not usually a fan of tomato juice or peanut butter as an ingredient. But it is so incredibly delicious and everyone who tries it for the first time, can’t guess what is in it.

Creamy African Peanut Soup is a flexible recipe:

• You can make it on the stovetop, or in an Instant Pot pressure cooker. If you use an Instant Pot, it makes a great weeknight meal.
• You can easily make it vegan or vegetarian by using vegetable stock. However, I like to make it with chicken bone broth for an extra boost of collagen, protein and gut-healing benefits.
• If you have a nut allergy, you can substitute sunflower seed butter for the peanut butter and it will still be tasty.
• And if you want to make it even spicier, you can add a chopped Jalapeno or Serrano pepper with the onions or use additional cayenne pepper.
• You can freeze the leftovers.

Hope Springs sells a cookbook and it’s one of my favorites as it’s full of vegetarian and whole-food recipes. You can buy it HERE.

Try this healthy recipe and let me know what you think. Be sure to tag #grownupdish or @grownup_dish on Instagram so I can share your posts.

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Spicy Creamy African Peanut Soup – Instant Pot or Stovetop

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• Author: jzmcbride
• Total Time: 30 minutes
• Yield: 8 cups 1x

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Description

You can make this Spicy Creamy African Peanut Soup on the stovetop or in an Instant Pot (pressure cooker.) It’s rich and hearty with just the right amount of spice and it’s dairy-free, sugar-free, gluten-free and can easily be made vegan or vegetarian.

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Ingredients

Units USM Scale 1x2x3x

• 1 tablespoon extra virgin olive oil
• 2 cups onions, finely chopped
• 1 tablespoon fresh ginger root, grated
• 2 cloves garlic, minced
• 1/2 teaspoon cayenne pepper
• 1 cup carrots, chopped or grated
• 2 cups sweet potatoes, peeled and chopped
• 4 cups vegetable broth, chicken stock or bone broth
• 2 cups tomato juice
• 1 cup all natural peanut butter

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Instructions

STOVE TOP DIRECTIONS

1. Saute chopped onions in olive oil for 3-4 minutes until translucent
2. Add cayenne, ginger and garlic
3. Add carrots and continue to saute for a few more minutes
4. Mix in potatoes and broth. Bring mixture to a boil, then simmer until vegetables are tender.
5. Puree mixture with the cooking liquid, tomato juice and peanut butter. If you do this with a blender or food processor, you will need to do this in batches. Or use an immersion blender to do it right in the same pot.
6. Taste and add salt and pepper as desired.
7. Garnish with chopped cilantro and/or peanuts.

INSTANT POT DIRECTIONS

1. Set Instant Pot to saute. When it is hot, saute chopped onions in olive oil for 3-4 minutes until translucent.
2. Add cayenne, ginger and garlic
3. Add carrots and continue to saute for a few more minutes
4. Mix in potatoes and broth.
5. Turn off saute feature and set Instant Pot to pressure cook for 10 minutes. When finished, let pressure release naturally, or use the quick release feature to safely release steam.
6. Puree mixture with the cooking liquid, tomato juice and peanut butter. If you do this with a blender or food processor, you will need to do this in batches. Or use an immersion blender to do it right in the same pot.
7. Taste and add salt and pepper as desired.
8. Garnish with chopped cilantro and/or peanuts.

Notes

For vegan/vegetarian version, use vegetable stock.

For a nut-free version, replace the peanut butter with sunflower seed butter.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: recipe
• Method: Instant Pot
• Cuisine: African