West African Peanut Soup
Creamy vegan West African peanut soup with sweet potato and collards. 320 calories, 12g protein, deeply comforting.
West African Peanut Soup has 320 calories per serving, with 12g protein, 38g carbs, 14g fat, and 7g fiber. Prep 10 min, cook 25 min.
Nutrition per serving
1 serving(s)
320
Calories
12g
Protein
24% DV
38g
Carbs
14% DV
14g
Fat
18% DV
* %DV based on a 2000 calorie diet
🫘 7g fiber per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
25 min
Servings
1
Est. Cost
$3.00
West African Peanut Soup
Known as maafe or groundnut soup across West Africa, this creamy vegan stew leans on peanut butter for body and richness. Sweet potato adds natural sweetness and fiber, while ginger and tomato bring brightness, all for about 320 calories a bowl.
Ingredients
- 1 medium sweet potato, peeled and diced
- 2 tbsp natural peanut butter
- 1/2 medium onion, diced
- 2 garlic cloves, minced
- 1 tbsp grated fresh ginger
- 1 medium tomato, diced
- 1 cup chopped kale
- 1 tsp vegetable bouillon
- 1 tsp olive oil
- 1 tbsp lime juice (optional)
Instructions
- Heat olive oil in a pot over medium heat.
- Saute the onion, garlic, and ginger for 3 minutes until fragrant.
- Add the tomato and cook 2 minutes until it breaks down.
- Stir in the sweet potato, bouillon, and 2 cups of water.
- Simmer for 15 minutes until the sweet potato is tender.
- Whisk in the peanut butter until the soup is smooth and creamy.
- Stir in the kale and cook 2 minutes until wilted.
- Finish with lime juice and serve hot.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 12g |
| Carbs | 38g |
| Fat | 14g |
| Fiber | 7g |
Tips
- Use natural peanut butter with no added sugar for the cleanest flavor.
- Blend part of the soup before adding kale for an extra-silky texture.
- Serve with a scoop of brown rice or flatbread to make it heartier.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 4 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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