African Peanut Lentil Soup

Name: African Peanut Lentil Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 3
Ingredients: 1 tsp oil; 1/2 medium onion; 2 juicy tomatoes; 4-5 garlic cloves; 1 inch ginger; 1 tbsp sambal oelek or asian chili sauce or other hot chile sauce to taste; 1 tbsp tomato paste or ketchup; 1.5 tsp ground cumin; 2 tsp ground coriander; 1 to 1.5 tsp Harissa Spice Blend; 1/4 tsp black pepper; 1/4 cup nut butter like peanut butter or almond butter; 2 tbsp peanuts; 1/2 cup red lentils; 2 cups veggies (chopped small or thin slices - zucchini, sweet potato or potato, carrots, eggplant, broccoflower etc); 2.5 cups vegetable stock or water; 3/4 tsp to 1 salt; 1 tsp or more lime or lemon juice; 1/2 cup packed baby spinach or other baby greens.

December 26, 2015 By Richa 54 Comments

African Inspired Peanut Lentil Soup. Vegan African Peanut Stew with lentils and veggies. Harissa Spice, Nut butter, Sweet potato, veggies and lentils. Serves 3 to 4. Lentils make this one filling meal. Vegan Gluten-free Soy-free Recipe

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African inspired Peanut Stew is one of the favorite recipes on the interwebs, with many variations and interpretations. A creamy peanutty stew with spices and veggies is definitely needed after all the loaded holiday meals and desserts. Many countries in West Africa have their versions of Peanut stew which can include different vegetables such as okra, eggplants etc, spices, and meats.

My version of the soup has red lentils along with the vegetables. Red lentils make the stew thick and filling and you can reduce the peanut butter/nut butter. It makes a great one bowl meal. Use vegetables of choice like sweet potatoes, carrots, spinach, zucchini, eggplant, etc. Top with toasted peanuts of other nuts, cilantro or other herbs a dash of lemon. Serve as is or with crackers or flatbread.

This Christmas we had a no gift policy. We just wanted Chewie to be better and he is. We made a jar of things we want for the next year, mostly things or events we would love to accomplish the next year. That jar will be opened next year to see if everyone got their wishes. Hope you had a fun and love filled Christmas!

Try this African Peanut Stew with Lentils with spices to keep you warm through the snowy cold front.

More stews and soups from the blog. Glutenfree GF, Soyfree SF

Peanut Carrot Soup GF
Creamy Spinach soup GF SF
Chickpea Mushroom Soup GF SF
1 pot Chickpea Sweet Potato Spinach Stew. GF SF
Roasted Asparagus Basil soup. GF SF
Chipotle corn Chowder GF
Moroccan lentil soup SF GF
Cream of Mushroom Soup GF

Cook this soup in a saucepan or in a pressure cooker. Soup in the pictures was cooked in a stove top pressure cooker.

VIDEO:

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4.86 from 14 votes

African Peanut Lentil Soup

African Inspired Peanut Lentil Soup. African Peanut Stew with lentils and veggies. Harissa Spice, Nut butter, Sweet potato, veggies and lentils. Serves 3 to 4 or more.

Prep Time15 mins

Cook Time25 mins

Total Time40 mins

Course: stew

Cuisine: African Inspired

Servings: 3

Calories: 411kcal

Author: Vegan Richa

Ingredients

1 tsp oil
1/2 (0.5 ) medium onion
2 juicy tomatoes
4-5 (4 ) garlic cloves
1 inch ginger
1 tbsp sambal oelek or asian chili sauce or other hot chile sauce to taste
1 tbsp tomato paste or ketchup
1.5 tsp ground cumin
2 tsp ground coriander
1 to 1.5 tsp Harissa Spice Blend
1/4 tsp (0.25 tsp) black pepper
1/4 cup (62.5 g) nut butter like peanut butter or almond butter
2 tbsp peanuts
1/2 cup (90 g) red lentils
2 cups (364 g) veggies chopped small or thin slices - zucchini, sweet potato or potato, carrots, eggplant, broccoflower etc
2.5 cups (587.5 ml) vegetable stock or water
3/4 tsp (0.75 tsp) to 1 salt
1 tsp or more lime or lemon juice
1/2 cup (15 g) packed baby spinach or other baby greens.

Instructions

Heat oil in a saucepan over medium heat. Add onions and cook until translucent. 5 minutes
Meanwhile, blend the tomatoes, garlic, ginger, chili sauce, tomato paste, spices until pureed. Add to the saucepan. Cook for 5 to 6 minutes.
Add peanut butter, half of the nuts, lentils, veggies, stock, salt and lemon juice. Mix, cover and cook.
Stir at 15 minutes.Taste and adjust salt, heat and check if the veggies are al-dente. Add in the baby spinach. Cook for another 5 minutes or until the veggies and lentils are cooked through. Add more water if needed.
Garnish with rest of the peanuts, cilantro, more lemon juice. Serve with flatbread, crackers or as is.

Video

Notes

Pressure Cook: Follow steps 1 and 2 in a pressure cooker over medium heat. Add peanut butter, lentils, half of the peanuts, veggies, stock, salt and lemon juice, mix, close the lid and bring to high pressure. Cook for 5 minutes * (Manual setting for 5 minutes for IP). Let the pressure release naturally. Taste and adjust salt and spice. Fold in the spinach and let it sit for 2 minutes in the hot stew before serving.

* Depending on your pressure cooker, lentils and your preference of consistency, you might need to cook for less or more time.

Nutritional values based on one serving

Nutrition

Nutrition Facts

African Peanut Lentil Soup

Amount Per Serving

Calories 411 Calories from Fat 153

% Daily Value*

Fat 17g26%

Saturated Fat 3g19%

Sodium 599mg26%

Potassium 1087mg31%

Carbohydrates 50g17%

Fiber 18g75%

Sugar 7g8%

Protein 20g40%

Vitamin A 7420IU148%

Vitamin C 33.2mg40%

Calcium 122mg12%

Iron 5.8mg32%

* Percent Daily Values are based on a 2000 calorie diet.

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