African Vegan Peanut Soup

Having a Ghanian background, peanut soup was always a staple meal growing up. My mother used to make this thick soup with all kinds of meats and seafood. Since becoming vegan, it’s been a meal that I’ve missed dearly. So I decided to take it upon myself to make an African Vegan Peanut Soup recipe which is just as delicious as my mums original!

Usually, my mother would boil the onion and garlic in chicken or beef stock before blending it up and adding it back in the soup pot together with the rest of the ingredients. I experimented with sautรฉing the vegetables in the soup pot first and adding the rest of the blended ingredients later, and it seemed to work nicely while streamlining the cooking process.

This is a lovely authentic African meal, however, the way I’ve prepared it is quite similar to our Vegan Cauliflower and Potato Curry and our Leek and Mushroom Vegan White Sauce Fettuccine, where the blender is used to create the sauce, or in this case, the soup mix.

African Vegan Peanut Soup

I had a couple of test runs to get the consistency right. I love this recipe because it’s super simple to make and you can easily make it in large quantities. Feel free to experiment with different vegetables and soy products. You could even add cashews in towards the end if you want something crunchy in the soup. Let your imagination run wild! I used zucchini and pumpkin because that’s what was available in our house ๐Ÿ˜‰

I’m looking forward to hearing what you think about this African Vegan Peanut Soup!

If you try this recipe, let me know! Would love for you to leave a comment and rating below. If you want to go that extra mile, tag us on Instagram or share your photo of the recipe on Pinterest

African Vegan Peanut Soup
Yield: Serves 4

African Vegan Peanut Soup

Total Time: 45 minutes
Total Time: 45 minutes


  • 1 tbsp Grape seed or rice bran oil
  • 1 large onion
  • 4 zucchini
  • 1/2 large sized pumpkin
  • 1 cup of jasmine rice, rinsed a couple of times and drained

Soup mix

  • 1 can of peeled tomatoes
  • 4 heaped tbsp of certified organic peanut butter (sugar free)
  • 4 tbsp of tamari/soy sauce
  • 4 peeled cloves of garlic
  • 1 tsp of chilli powder
  • 1 tsp of salt
  • 4 cups of filtered water


  1. Cook the rice following the instructions on the packet. However add 1/2 cup of extra water.
  2. In a large saucepan on low-medium heat, add oil and finely chopped onion and cook for around 5 minutes.
  3. Chop zucchini and pumpkin into small wedges and add it to the saucepan.
  4. Add all of the soup mix ingredients into a blender and blend until smooth.
  5. Add the soup mix to the vegetables and stir well until combined.
  6. Continue to cook the soup on low to medium heat for 30 minutes and stir regularly until the soup starts to thicken.
  7. Take serving spoon and mix and smash the rice until there is a smooth consistency.
  8. Scoop large portions of rice into a spoon and shape them into round balls using your hands. Tip: use dabs of cold water to bind the balls together. See video below for further support.

Other recipes you’ll love:

  1. Curried Crouton Chickpea Pumpkin Soup
  2. Immune Boosting Bean Soup
  3. Vegan Black-Eyed Bean Stew
  4. Roasted Curried Cauliflower with Coconut Rice
  5. Creamy Red Lentil Curry (Vegan-Friendly)

Interested in more recipes?

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  • Talia 26/04/2017 Reply

    Help please. I’m Just about to make this:
    It says “add all ingredients in the soup to blender and blend until smooth” and then “add the soup mix to the vegetables”
    What parts should be blended? It implies everything should be blended and then says the vegetables should be separate. What is being blended? The recipe is all vegetables.

    • Hi Talia,

      Apologies with the wording. It was meant to read “add all of the soup mix ingredients into a blender”

  • Vincent 27/04/2017 Reply

    Just had this for dinner – it was so simple, delicious and incredibly satisfying. I added tofu and substituted the pumpkin for buttercup squash since that’s what I had. Thanks a lot for sharing this recipe!

  • Julie 22/05/2017 Reply

    Yum…I love Ghana and I love “groundnut soup”! Will be making this soon.

  • Kim 24/05/2017 Reply

    I love this recipe! Thank you so much! When I was little one of my mom’s friends came back from Africa and offered to make us a traditional African meal. I still remember it as one of the best meals I’ve ever had. Can’t wait to make this!

  • Christine 25/05/2017 Reply

    Is it possible to swap the rice bran oil for peanut oil? I only have the latter at home.. feel like it might go with a peanut soup ๐Ÿ˜›

  • Namrata 30/07/2017 Reply

    Such an interesting recipe, will definitely make. Love anything with PB <3
    The rice balls on top looks so very cute ๐Ÿ™‚

  • Kimya Alexander 29/12/2017 Reply

    Would live to try this.
    Can I swap peanut butter for sunflower seed butter?

    • Hi Kimya, we’ve never tried it with sunflower seed butter and wouldn’t recommend it as the recipe depends on the flavours and texture that peanut butter brings.

  • d4v1d 11/01/2019 Reply

    I blanched then roasted some sugar pumpkin, tomatoes, peanuts, and parsnips, then blitzed them into a base with garlic and seasonings. added sautรฉed onions and chopped red peppers. salted to taste… topped at serving with a few blister peanuts (crunch!), a dusting of berbere and spiralized zucchini noodles.

  • CD 16/02/2019 Reply

    Iโ€™m used to making peanut soup with meat. Thanks to your inspiration, I tried this and wow! Delicious! Thank you.

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