West African Groundnut Soup
West African Groundnut Soup is rich and velvety, balancing the roasted depth of peanut butter with bright tomatoes and sweet red bell peppers. Gentle heat from chili powder and aromatics gives it warmth, while brown rice adds body for a comforting, complete bowl. Serve for a cozy weeknight dinner or to warm guests on a cool evening.
- Prep15 mins
- Cook1 hr
- Serves10
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in West African Groundnut Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 7 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 31
- Heart Health
- 71
- Metabolic
- 41
- Digestive
- 26
- Inflammatory
- 36
- Performance
- 46
- General Wellness
- 1
Assemble all the ingredients.
- 2
Heat oil in a large stock pot over medium-high heat. Add the onions and bell peppers; cook and stir until tender. Stir in the garlic and cook until fragrant, about 1 minute.
- 3
Stir in the vegetable stock, tomatoes, pepper, and chili powder. Lower the heat to low and simmer, uncovered, for 30 minutes.
- 4
Stir in the rice; cover and simmer until the rice is tender, about 15 minutes.
- 5
Stir in the peanut butter until well blended; serve.
- Calories 269.87 kcal Moderate 13%
- Protein 10.31 g Good Source 21%
- Carbohydrate 33.39 g 12%
- Total Fat 12.32 g Moderate 16%
- Saturated Fat 2.17 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.59 mg Low Source 1%
- Sodium 809.95 mg High 35%
- Dietary Fiber 5.97 g Good Source 21%
- Total Sugars 8.14 g --
- Added Sugars 0.91 g Low Source 2%
- Calcium 71.3 mg Low Source 5%
- Iron 2.36 mg Moderate 13%
- Potassium 528.94 mg Moderate 11%
- Vitamin A 237.4 mcg Good Source 26%
- Vitamin C 51.83 mg Good Source 58%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
West African Groundnut Soup is a South African soup recipe made with 10 ingredients. It takes about 1 hr 15 mins, serves 10, and is rated easy. Key ingredients include Black Pepper, Brown Rice, Chili Powder, and Crunchy Peanut Butter. Each serving provides about 269.87 kcal, and is a good source of protein.
Recipe Questions
- What is West African Groundnut Soup?
- It is a South African soup recipe made with 10 ingredients, usually served for soup.
- What is West African Groundnut Soup made of?
- The main ingredients are Black Pepper, Brown Rice, Chili Powder, Crunchy Peanut Butter, Crushed Tomatoes. The full list of 10 is above.
- What goes well with West African Groundnut Soup?
- Explore these South African side-dish recipes.
- How long does it take to make West African Groundnut Soup?
- About 1 hr 15 mins in total: 15 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 269.87 kcal. The full nutrition breakdown is above.
- Is West African Groundnut Soup easy to make?
- This recipe is rated easy, with 10 ingredients and 5 steps.
- Is West African Groundnut Soup healthy?
- West African Groundnut Soup has an easyChef Pro health score of 46/100. Per serving, it provides 269.87 calories and 10.31 g of protein, or 21% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 809.95 mg (35% of the Daily Value) and saturated fat at 2.17 g (11% of the Daily Value). It contains Peanuts, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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