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African Curry Sweet Potato Peanut Butter Soup – Healthy, Plant-Based, Gluten-Free, Oil-Free, Spicy, Ghanaian, Vegan Recipe

Spicy curry powder, creamy sweet potatoes, and rich peanut butter come together for comforting and satisfying African Curry Sweet Potato Plant-Based Peanut Butter Soup. Inspired by the “groundnut” stews of Ghana in West Africa, you’ll love those balance of flavors in this healthy, vegan recipe.

If you love this recipe, you’ll also love: African Black Barley Salad with Coconut Berbere Dressing, West African Sweet Potato Peanut Butter Curry Stew, West African Vegan Fonio Salad with Mango and Cashews, and Peanut Butter Chocolate Chip Cookies.

What is Groundnut Soup? Is it the same as Peanut Butter Stew?

Yes, groundnut soup and peanut butter stew are interchangeable names for the same West African dish. West African countries (which include Ghana, Nigeria, Togo, Benin, and Senegal) refer to peanuts as groundnuts. This is because peanuts grown in the ground, unlike other nuts (walnuts, almonds, cashews) that grow on trees. In fact, peanuts are actually legumes, which is why they often have their own allergy categories, separate from tree nuts.

Traditional ground nut soup is a spicy, hearty stew that combines braised meat with the peanut broth. Sometimes greens are added to the stew, and it is traditionally enjoyed with rice, fufu (a starchy Ghanian staple made from cassava) or eba (the Nigerian cassava staple).

Vendors on the beaches of Accra, Ghana 2003

Food Inspirations: My Study Abroad in Ghana

In college, I spent 5 months studying abroad at the University of Ghana in Accra. I went to learn more about West African dance, but I also got to explore the amazing, unique flavors of the region. One of the best ways to experience the culture of Ghana is to go to the massive food and goods markets that populate the country. Here, you’ll find everything from groundnut soup and fried plantains to batik dresses and knock-off “Adibas” and “Nikef” tennis shoes.

These markets are a mixture of music, dancing, selling, and haggling…the sounds, sights, and smells might overwhelm you. You’ll see giant snails next to dried fish. Fresh okra down the block from hair braiding. It’s chaos and culture, crammed into a sensory overload. It’s wonderful. It’s still one of the things I think about (and miss) from my time in West Africa.

How to Make a Healthy, Plant-Based, Oil-Free Vegan West African Peanut Butter Soup

Adapting the traditional recipe for West African groundnut soup into a healthy, plant-based, oil-free vegan version is quite easy. First of all, I simple ditch the traditional palm oil used in the West African version. Instead, the vegetables are all simmered together in water. Second, I simply omit the braised meat and dried shrimp sometimes used. Instead, delicious flavor is built through the vegetable chosen for the soup: onion provided umami, bell pepper and sweet potatoes add sweetness, curry powder and ginger bring the spice, and peanut butter brings a nutty richness.

When all of these are pureed together, you get a satisfying and comforting combination. You’ll love making this a part of your healthy, plant-based cooking routine.

Creamy roaste peanut butter adds rich flavor to this oil-free, African vegan stew recipe

What Kind of Peanut Butter Should I Use in My West African Peanut Butter Soup?

It’s important to be a bit picky about the type of peanut butter you use in this soup…after all, it is the star ingredient. You want a roasted natural roasted peanut butter that contains no more than two ingredients: peanuts and salt (extra points if you can get a salt-free peanut butter). You want to avoid peanut butter that has added oils, sugars, syrups, or other ingredients. While these might taste great on a PB and J, they can throw off the flavors in this recipe.