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African Peanut Soup - Dairy & Gluten Free

Delicious Lunch or light Dinner
Prep Time15 mins
Cook Time15 mins
Servings: 4 servings
Calories: 165kcal


  • 2 tsp peanut oil
  • 2 cloves garlic crushed
  • 1 cup onions chopped
  • 1/2 cup mushrooms chopped
  • 1/4 tsp red pepper flakes
  • 1/2 tsp paprika
  • 1/4 tsp ginger or 1/2 tsp FRESH grated ginger
  • 2 cups broth vegetable
  • 14 ounces tomatoes crushed
  • 1/2 cup pumpkin cooked or mashed
  • 1/4 cup peanut butter
  • 1 med scallion sliced


  • In a medium sauce pan, heat the peanut oil over medium-low heat. Add onion, garlic, and mushrooms and sauté slowly until vegetables are soft and golden colored. Add red pepper flakes, paprika and ginger and sauté for another minute. Add broth and tomatoes. Simmer for 15 minutes. Remove from heat and allow to cool.
  • Puree vegetables and broth in a blender. Add pumpkin and peanut butter and blend until the consistency is to your liking. Reheat carefully over low heat, adding more broth or water as needed. Garnish each serving with sliced scallions.


Calories: 165kcal | Carbohydrates: 15g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Sodium: 552mg | Potassium: 496mg | Fiber: 3g | Sugar: 8g | Vitamin A: 2490IU | Vitamin C: 20mg | Calcium: 35mg | Iron: 1mg