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4.85 from 13 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 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

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

Calories: 411kcal | Carbohydrates: 50g | Protein: 20g | Fat: 17g | Saturated Fat: 3g | Sodium: 599mg | Potassium: 1087mg | Fiber: 18g | Sugar: 7g | Vitamin A: 7420IU | Vitamin C: 33.2mg | Calcium: 122mg | Iron: 5.8mg