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Easy West African Peanut Soup

What you need: 

4 cups vegetable broth
1 can (14 1/2 ounces) stewed tomatoes
1 cup carrots, chopped in bite sized pieces
1 cup scallions, sliced
3/4 cup reduced fat peanut butter, smooth or chunky
1 cup nondairy milk (I use soy)
1/4 cup instant mashed potato flakes
tabasco sauce, to taste, optional

What you do: 

1. Bring broth, tomatoes, carrots and scallions to boil in large saucepan.
2. Reduce heat and simmer minutes until carrots are tender. Stir in peanut butter until blended, and then milk and potato flakes. Add tobasco, if desired.
3. Simmer until heated and thickened.
This soup is very peanut-buttery tasting. The flavor is greatly improved by several generous shakes of tabasco or your favorite hot sauce. If you don't like hot sauce, try just 1/2 cup peanut butter at first, increasing up to 3/4 of a cup, to taste.

Preparation Time: 
15 minutes
Cooking Time: 
Recipe Category: 


Wow, this is 5 star good ;D. I increased the peanut butter to a whole cup and it is fabulous. The tabasco sauce is a must. We're eating this right now and my husband is on his 3rd bowl. Thanks for this recipe. 


Amazing soup! Like a commenter before me, I just threw everything in a crockpot and cooked on high for about 3 hrs, then on low for about an hour. I blended the peanut butter, soy milk and potato flakes in a saucepan before adding to the crock pot. Yum!


What if I used coconut milk- how would that do? Thanks! This is just what I've been looking for!


There is a similar recipe called just "African Stew" in the Becoming Vegetarian book by Melina and Davis.  Their stew has yams, onions, chick peas, rice,greens (collards,kale), and fresh lemon juice.  I absolutely love that version so this one seemed a little lacking in the veggie category but was good regardless.  I did add some collards just because I had them in the fridge.  I think adding the juice of at least one lemon makes a huge difference in this soup.  Also, I am not sure you really need THAT much peanut butter since it has such a strong flavor.  Blending 1/4 cup of peanut butter with about 1/2 cup of the soup liquid helps emulsify it so it does not get too gritty in the soup.  The chili sauce is a must.  I used Asian hot chili sauce and it was great. 


I LOVED this recipe! I made about 5 recipes over the  couple of days I had off and this is one of my favorites. I will be making this in the future.


This was way more delicious than I anticipated! It wasn't too sweet until I added the Tobasco, my boyfriend added so much of it because he likes it. Whoever mentioned adding even more scallions, fresh, was 100% correct. It's delicious that way. We used a whole bunch of scallions, in fact. Potato flakes were not an option as I could not find vegan ones, they either had milk or mono and diglycerides in them... so beware. So I grated 1/4 fresh potato and grated 2 carrots because I saw someone's comment saying they weren't cooked well enough. I am extremely happy with this recipe! Yum!


This was great! In addition to the carrots I added a ton of other veggies, and also some sliced boca "smoked sausage." I served it with spiral pasta and it was a big hit!  I will certainly make this again.  Also, I should note that the leftovers were fantastic the next day!

1 like

Yum, so good!!  I didn't make any changes.




Definately a fabulous winter soup. I added a little tomato paste and habanero hot sauce and white pepper. Dee-lish.



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