Description
West African Peanut Soup, also known as Mafe, is a rich and savory dish made with peanuts and spices.
Ingredients
Scale
- 1 cup peanut butter
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 sweet potato, diced
- 1 carrot, sliced
- 1 bell pepper, chopped
- 1 teaspoon cayenne pepper
- Salt to taste
- 2 tablespoons oil
Instructions
- Heat oil in a pot over medium heat.
- Add onion, garlic, and ginger. Sauté until soft.
- Stir in diced tomatoes and cook for a few minutes.
- Add peanut butter and mix well.
- Pour in vegetable broth and bring to a boil.
- Add diced sweet potato, carrot, and bell pepper.
- Season with cayenne pepper and salt.
- Simmer for 20-30 minutes until vegetables are tender.
- Blend soup for a smooth texture if desired.
- Serve hot with rice or bread.
Notes
- You can adjust spice levels according to your preference.
- Add spinach or kale for extra nutrients.
- This soup can be made ahead and stored in the fridge.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: West African
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: West African Peanut Soup, Mafe, Vegan Soup, Peanut Soup