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West African Inspired Peanut Lentil Soup. with lentils and veggies, Harissa Spice, peanut butter, Sweet potato. Serves 3 to 4. Lentils make this one filling meal. Vegan Gluten-free Soy-free Recipe
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:
West African Peanut Lentil Soup
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.
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
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Richa, I’ve been making this soup for almost 3 years, and still LOVING IT!! Your record are exceptional.
yay!
Made this for lunch today and it was good! I think it took more time to prepare all the vegetables than it did to actually cook it. I bought peanuts and cilantro but otherwise used what we had on hand. For veggies I used a potato, a sweet potato and a carrot. I didn’t have the Harissa spice or asian chili sauce, but put in a couple “shakes” of Tabasco and it was spicy enough for us. When I got home I discovered my husband had eaten all the almond butter while I was shopping so I put some peanuts in a mini food processor and made peanut butter. Even with the short cook time it developed a rich flavor and the potato absorbed the flavor. The veggies and red lentils really do cook up in about 15 minutes, so don’t overcook it.
awesome!
Made this today and wow Richa! Absolutely amazing! I have your Indian cookbook which I also have used a lot, you have amazing recipes! Really has been wonderful with your comforting recipes in this cold Norwegian winter this year!
awesome!
Hi Richa, can you use Berbere spice instead of harissa in this recipe?
yes totally. berbere tastes so good with lentils
awesome! I can’t wait to try this! I’ll let you know how it turns out!
This is the first recipe I made of yours and it was amazing. Looking forward to trying more.
I just made this soup, and the flavour is beautiful! Unfortunately my lentils burnt to the bottom, as I added them at the same time as the potato. I managed to save it by transferring do another pot. But next time I’ll add hthe lentils a bit later.
Thanks Richa!
Great! Add more water, cook at lower heat and stir occasionally. Maybe the stove runs hotter so they cooked faster.
I have just made this and am eating it now. It is officially my new favourite dinner. Flavour is perfect! Perfect balance of spice, peanut flavours. Perfect consistency. Every mouthful is a flavour explosion. Soothing my soul! Love it
Thank you!
Your recipes are inspiring me to give up meat but I’m very low in iron and b12 just had two blood transfusions .any advice how to bump up my supplies without meat ?
Hi Felicity, please see a doctor about the low iron and b12 to find why it is so low. There can be several reasons other than diet that might be causing it, and if so, dietary additions or changes might not help.
Loving this! I need to make it soon, it sounds wonderful!
Could this be cooked in a slow cooker, after sweating the onions and paste first? Love your recipes and am always telling people to find you. Thank you.
Thank you Janie! I am sure you can cook it in a slow cooker. If there is a setting or time for red lentils, use that.