African peanut soup

African peanut soup is a rich, savory stew originating from West Africa, particularly popular in countries like Ghana, Nigeria, and Mali. It typically features a base of ground peanuts or peanut butter blended with tomatoes, onions, and a variety of vegetables such as sweet potatoes, spinach, or okra, often with chicken or fish added for protein.

🍳 View the full African peanut soup recipe →

🍽️ Nutrition at a glance

This dish is nutritionally balanced, offering a good mix of plant-based protein and healthy fats from the peanuts, along with complex carbohydrates from the vegetables. A typical serving can provide around 300-400 calories, along with significant amounts of fiber, vitamins A and C, and minerals like iron and potassium.

Nutrition breakdown

Calories	350 kcal
Protein	12 g
Carbs	28 g
Fat	22 g
Fiber	5 g
Sugar	6 g
Sodium	480 mg
Vitamin A	1200 IU
Vitamin C	18 mg
Iron	3.2 mg
Potassium	550 mg
Magnesium	70 mg
Phosphorus	180 mg
Zinc	2.1 mg
Folate	65 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, peanut soup is a beloved comfort food that showcases the versatility of peanuts, a key crop in West African agriculture and cuisine. Nutritionally, it's unique for combining the satiating qualities of protein and fat with nutrient-dense vegetables, making it a hearty and sustaining meal.