Peanut Soup with Sweet Potatoes and Spinach

Ingredients

• 15 ml (1 tbsp)extra-virgin olive oil
• 4garlic cloves, minced
• 1 largeonion, finely diced (a sweet onion was used)
• 2.5 cm (1 inch)piece of fresh ginger, peeled and grated
• 794 g (28 oz)tomato purée
• 1.4–1.9 litres (6–8 cups)water
• 1–2 tspsea salt, to taste
• ½ tspcrushed red pepper, or to taste
• 2 medium-large (about 950 ml diced; 4 cups)sweet potatoes, diced
• 454 g (1 lb)frozen chopped spinach
• 240 ml (1 cup)all-natural peanut butter, smooth or crunchy
• Optional, to tastetoppings: chopped spring onions, chopped coriander and diced cucumber

Instructions

1. 1

   Soften the aromatics

   Heat the olive oil in a large soup pot. Add the minced garlic and diced onion and cook for about 5 minutes, until the onion is translucent.

2. 2

   Simmer the vegetables

   Add 1.4–1.9 litres (6–8 cups) of water, the ginger, tomato purée, salt, crushed red pepper, sweet potatoes and spinach. Bring to the boil, reduce the heat, cover and simmer for 20 minutes, or until the sweet potatoes are tender.

3. 3

   Stir in peanut butter

   Once the sweet potatoes are tender, add the peanut butter and mix well. Bring the soup back to the boil, then turn off the heat.

What is peanut soup?

Peanut-based soups and stews are part of a broad West African cooking tradition, with many regional and household variations. This version brings together tomato, sweet potato and spinach, then uses peanut butter to make the broth rich and creamy.

The method builds flavour by softening the onion and garlic first, then simmering the vegetables until tender. Peanut butter goes in at the end, so it can be stirred through the hot soup without a long further cook.

Nutrition and macros by portion

The nutrition label shows one serving as written: 165 calories, 6g protein, 17g carbs, 10g fat.

The sweet potatoes and tomato purée provide most of the carbohydrate, while peanut butter supplies much of the fat and some of the protein. Pair a bowl with a modest portion of bread or grains and extra fresh vegetables if you want a more balanced plate.

The ingredients that shape the soup

Tomato purée: it gives the broth its colour and a tangy base to balance the richness of the peanuts. Use the full 794 g can for the intended tomato-forward flavour.

Peanut butter: smooth peanut butter blends easily, while crunchy gives the soup little nutty pieces. Choose an all-natural version as specified, and stir it in thoroughly.

Sweet potato and spinach: the potatoes add substance and soften the tomato's sharpness, while spinach brings leafy texture. Frozen chopped spinach can go straight into the pot.

Build flavour before simmering

Aromatics: cook the onion and garlic in olive oil for about 5 minutes, until the onion turns translucent. Keep the heat moderate so the garlic softens without browning.

Ginger and chilli: grated ginger and crushed red pepper season the broth as the vegetables simmer. Start at the stated amounts, then adjust the salt and heat to your taste.

Watch the sweet potatoes

Cut the sweet potatoes into similarly sized pieces so they soften at roughly the same rate. The soup is ready for the peanut butter when a piece can be pierced easily with a fork.

The recipe gives a 20-minute simmer, but tenderness is the clearest cue. If the pieces still feel firm, continue simmering briefly before moving on.

Choose the broth consistency

The method allows 1.4–1.9 litres of water, so the amount you choose affects how thick the finished soup feels. Use the lower amount for a thicker bowl or the higher amount for a looser broth.

Peanut butter thickens and enriches the soup once mixed in. Stir carefully across the bottom of the pot so it is evenly incorporated.

Serve with fresh toppings

Spring onions, coriander and diced cucumber are optional toppings listed for serving. Their fresh flavours and crisp textures contrast with the warm, creamy soup.

A modest serving alongside bread or cooked grains makes a more substantial meal. If offering toppings separately, let everyone choose their own combination.

Recipe notes & tips

• Dice the sweet potatoes evenly so they become tender at a similar time.
• Use the lower end of the water range for a thicker soup.
• Taste before serving and adjust the salt or crushed red pepper to suit your preference.
• Stir the peanut butter in well so it is distributed throughout the broth.
• Keep the optional toppings separate until serving to preserve their fresh texture.

Variations

• Crunchy peanut butter: use it for extra nutty pieces in each bowl.
• More heat: add crushed red pepper gradually and taste as you go.
• Fresh toppings: finish bowls with spring onions, coriander or diced cucumber.
• Thicker broth: begin with 1.4 litres of water and add more only if needed.
• Smoother texture: use smooth peanut butter and stir until fully blended.

Common mistakes to avoid

• Browning the garlic: cook it with the onion over moderate heat and avoid letting it darken.
• Uneven potato pieces: cut them to a similar size so they cook at the same pace.
• Adding peanut butter too early: wait until the sweet potatoes are tender, as the method directs.
• Unmixed peanut butter: stir thoroughly after adding it so no dense pockets remain.
• Guessing at doneness: check a sweet potato piece for tenderness before finishing the soup.

How to store

Cool leftovers promptly and store them in a covered container in the fridge for up to 3–4 days. Reheat gently in a saucepan, stirring regularly; add a splash of water if the soup has thickened. Freeze in portions for up to 3 months and thaw in the fridge before reheating.

Frequently asked questions