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Peanut Butter Soup

Peanut Butter Soup
Peanut Butter Soup
Peanut Butter Soup recipe videos

Peanut Butter Soup is a rich, savory West African dish made by simmering ground peanuts or peanut butter with vegetables, spices, and often meat or fish. It is a staple comfort food in countries like Ghana, Nigeria, and Mali, where it is known by names like 'Nkate nkwan' or 'Kulikuli soup'. The soup typically features a creamy, nutty base with additions like tomatoes, onions, leafy greens, and chili for heat.

🍽️ Nutrition at a glance

This dish is high in healthy fats and plant-based protein from the peanuts, with a moderate amount of carbohydrates from vegetables and any added starches. It is a good source of fiber, magnesium, and vitamin E, with a typical serving providing around 400-500 calories.

Nutrition breakdown

Calories450 kcal
Protein20 g
Carbs18 g
Fat35 g
Fiber6 g
Sugar5 g
Sodium600 mg
Magnesium120 mg
Phosphorus280 mg
Potassium450 mg
Vitamin E5 mg
Niacin (B3)8 mg
Folate60 mcg
Iron3 mg
Zinc2.5 mg

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

💡 What's interesting

Peanut soup showcases the culinary ingenuity of West Africa, transforming a common legume into a luxurious, calorie-dense meal that provides essential energy and nutrients. Nutritionally, the combination of peanuts with leafy greens creates a complete protein profile, making it a valuable dish for plant-based nutrition.

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AI estimate may be inaccurate · Terms