Groundnut Soup
Groundnut Soup, also known as Peanut Soup, is a rich, savory stew originating from West Africa, particularly popular in countries like Nigeria, Ghana, and Senegal. It's typically made by simmering a base of groundnut (peanut) paste or butter with tomatoes, onions, peppers, and various proteins like chicken, beef, or fish, often served with fufu, rice, or bread.
🍽️ Nutrition at a glance
This dish is high in both protein and healthy fats, primarily from its peanut base, and is a good source of fiber. A typical serving provides a substantial amount of calories, roughly in the 400-600 kcal range, depending on the specific recipe and portion size.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 22 g |
| Carbs | 18 g |
| Fat | 38 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Potassium | 520 mg |
| Magnesium | 95 mg |
| Iron | 3.2 mg |
| Zinc | 2.8 mg |
| Niacin (B3) | 6.5 mg |
| Folate | 45 mcg |
| Vitamin E | 4.2 mg |
| Phosphorus | 280 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a beloved comfort food and a staple in many West African households, often prepared for gatherings and special occasions. Nutritionally, the peanuts provide a complete plant-based protein when combined with grains, making it a well-rounded meal.
