Popular in many West African countries, groundnut soup, often called peanut soup, is a tasty and nourishing dish. In addition to being delicious, peanuts are a great source of protein, healthy fats, and a variety of vitamins and minerals. Here’s a basic groundnut soup recipe:

Groundnut Soup Recipe

Ingredients:

2 cups of roasted peanuts (unsalted)

1 pound of bite-sized pieces of chicken or meat

1 large onion, finely chopped

2 tomatoes, chopped

1 cup of tomato paste

1 cup of chopped spinach or other leafy greens

1/2 cup of chopped okra (optional)

3 cloves of garlic, minced

1 tablespoon of grated ginger

1 teaspoon of cayenne powder, or more according to taste

1 teaspoon of paprika

1 teaspoon of ground coriander

1 teaspoon of ground cumin

1/2 cup of palm oil

Salt and pepper to taste

6 cups of chicken or vegetable broth

Cooked rice or fufu for serving

Instructions:

Prepare the Peanuts:

Process the roasted peanuts in a food processor or blender until they form a smooth paste.

Add a small amount of water to help with the grinding operation.

Cook the Meat:

Heat a small amount of oil in a pot, preferably over medium heat.

Cook the chicken or beef until it’s cooked through.

Remove from the pot and set aside.

Sauté Aromatics:

If more oil is required, add it to the same pot. The chopped onions should be sautéed until transparent. After adding the grated ginger and minced garlic, sauté for an additional two minutes.

Add Tomatoes and Spices:

Stir in the chopped tomatoes, tomato paste, cayenne pepper, paprika, ground coriander, and ground cumin. Cook until the tomatoes are soft and the mixture is fragrant.

Add Ground Peanuts:

To prevent lumps, add the ground peanut paste to the pot and stir constantly. Cook it for about five minutes.

Pour in the Broth:

To get a smooth consistency, gradually add the chicken or vegetable broth and whisk.

Heat the mixture to a gentle simmer.

Add Meat and Vegetables:

Put the browned meat back in the pot. Add the chopped okra (if using) and spinach. Simmer until the beef is soft and the vegetables are cooked, about 15 to 20 minutes more.

Season and Finish:

To taste, add salt and pepper for seasoning. Add the palm oil and stir for a real taste. Simmer for five more minutes.

Serve:

Serve the groundnut soup with fufu, a typical starchy African side dish, or over cooked rice.

Health Benefits:

High in Protein: Plant-based protein, which is necessary for muscle growth and repair, is abundant in peanuts.

Good Fats: Heart-healthy monounsaturated and polyunsaturated fats can be found in peanuts.

Vitamins and Minerals: Niacin, folate, and magnesium are among the important vitamins and minerals found in peanuts.

Antioxidants: The spices and vegetables in the soup provide antioxidants that help combat oxidative stress in the body.

Bone Health: The soup’s calcium and phosphorus content is enhanced by the combination of meat and vegetables, which promotes bone health.

Don’t forget to modify the spice amounts to suit your personal tastes. Savor the taste and nutrition of your groundnut soup!