Self Care – Recipe! African Peanut Soup

This isn’t my recipe, but it’s one I’ve made multiple times. And guess what?

It’s vegan!

Yup, you read that right.

It’s vegan.

Though I hope you aren’t allergic to peanuts. If you are, stay away from this one…

Sorry for the lack of pictures on this one, though. If I manage to get time to make it again, I’ll add pictures to the post.

So… without further ado… African Peanut Soup.


2 tablespoons olive oil
2 medium onions, chopped
2 large red bell peppers, chopped
4 cloves garlic, minced
1 (28 ounce) can crushed tomatoes, with liquid
8 cups vegetable broth or stock
1/4 teaspoon pepper
1/4 teaspoon chili powder
2/3 cup extra crunchy peanut butter
1/2 cup uncooked brown rice


1. Heat oil in a large stock pot over medium high heat.
2. Cook onions and bell peppers until lightly browned and tender, stirring in garlic when almost done to prevent burning.
3. Stir in tomatoes, vegetable stock, pepper, and chili powder. Reduce heat to low and simmer, uncovered, for 30 minutes.
4. Stir in rice, cover, and simmer another fifteen minutes or until rice is tender. Stir in peanut butter until well blended, and serve.

Of course, I do have the nutrition facts… because duh… though this assumes you use chunky peanut butter with salt. If you use it without salt, you can subtract about 540.67 mg from the sodium. Also, I use the USDA Nutritional Database for nutrition facts of specific ingredients. For some reason, the only available vegetable stock I could find there was this one, which is… fine, but not quite what I was looking for (compare to the other non-brand/standard-reference stocks and broths in the database). So… anyways…

Nutrition facts for African Peanut Soup

Nutrition facts for African Peanut Soup

Nutrition Facts:
Serving Size – 1 cup (231 grams)
Servings Per Container – 15

Calories 122.26

  • Calories from Fat 68.8

Total Fat 7.6 grams

  • Saturated Fat 14 grams
  • Trans Fat 0 grams
  • Polyunsatured fat 1.8 grams
  • Monounsaturated fat 4 grams

Cholesterol 0 milligrams
Potassium 171.53 milligrams
Sodium 594.46 milligrams
Total Carbohydrates 10.86 grams

  • Dietary Fiber 2.07 grams
  • Sugars 5.6 grams

Protein 4.4 grams

Vitamin A 297.7%
Vitamin C 47.9%
Calcium 12.2%
Iron 8.1%

Vitamin E 34%
Vitamin K 3.1%
Thiamin 1.6%
Riboflavin 1.2%
Niacin 3.1%
Vitamin B6 4.2%
Folate 12.9%
Pantothenic Acid 1.2%
Phosphorus 41.5%
Magnesium 20.9%
Zinc 1.1%
Selenium 1.2%
Copper 0.9%
Manganese 6.6%


  1. blf says

    Interesting! I recently had some prepared soup mix very similar to this (minus the rice), found in the local organics shop in the French village where I live, and it was fantastic. I’ve been meaning to look for guidelines / recipe, so this OP is very useful. However, I’ll need to give some thought to the critical peanut butter ingredient, as that’s not readily found (and the few I’d tried anywhere in Europe were, frankly, awful — how the feck do you mess up peanut butter?). There are some alternatives which come to mind (not necessarily peanut as the nut), but it does need a think. Thanks!

  2. blf says

    Blender / food processor — I was debating with myself whether or not to mention that. I don’t have either, and have been able to convince myself to obtain either. So, lacking, convincing argument, that’s a non-starter.

    Why have I remained unconvinced for multiple decades? Mostly because I been unconvinced for multiple decades, or to put it another way, the times where such a tool where obviously appropriate have been so few I’ve not been able to justify to myself the effort required to research the possibilities, much less the actual costs of purchase, operation, and maintenance.

    I also don’t have a toaster, e.g., for similar reasons.

  3. chigau (違う) says

    I used to think that way about food processors.
    Did all the grinding, crushing, blending by hand.
    Then I got old.

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