Vegan African Chickpea Peanut Soup- This is one of the best instant pot recipes! Warm, nutty, and full of spices this soup is comforting and easy to make. It’s ready to enjoy in under thirty minutes and a healthy soup the whole family will love!
I’ve been on a peanut butter kick lately! As if munching down on chocolate peanut butter granola and PB&J Bars weren’t enough, I thought what the heck, why not toss it in soup too! This African inspired dish turned out to be my favorite peanut dish yet. I think you’re going to love it too!
What is peanut soup?
Peanut soup is a very popular dish throughout Africa. It’s a combination of spices, tomatoes, onions, vegetables,
sometimes meat, and of course peanuts! The peanut butter adds a thick, creamy texture to this soup that’s irresistible!
My recipe is a quick and simple vegan version. It’s full of hearty vegetables and topped with toasted chickpeas for an extra crunch! I kept the spice level mild and added other warming spices like ginger and black pepper. The spices blend perfectly with the creamy peanut butter for a balanced and delicious flavor! But, feel free to kick up the heat and add in more cayenne pepper or chili peppers if you’d like.
How to make Vegan African Chickpea Peanut Soup in the Instant Pot:
Making peanut soup is incredibly simple! However, if you don’t have an Instant Pot, any large pot on the stove will work.
- First, wash and cut the veggies. This step always takes the longest! Oh, if only there was a magic prep cook fairy.
- Next, add the chopped onions, garlic, and ginger into the Instant pot and cover with water. Turn the instant pot on to saute and cook for about 5 minutes.
- Add chickpeas, sweet potatoes, crushed tomatoes, spices, and water. Stir and close the lid. Select the soup button to set the timer.
- While the soup is cooking, prepare Spiced Roasted Chickpeas and Sunflower Seeds for the topping.
- When the soup is finished cooking, depressurize the instant pot and open the lid. Add in peanut butter and lemon.
- As the soup cools it will thicken, garnish with crispy chickpeas, cilantro, and enjoy!
- Swap out peanut butter for any nut butter of choice. I’ve made this with cashew butter in a pinch and loved it too!
- Feel free to toss in your favorite green vegetables like spinach and kale.
- Out of chickpeas? You can substitute red kidney beans!
- Instead of a can of diced tomatoes, you can use 3 whole tomatoes and 1/2 cup of vegetable broth.
- Get spicy! Add more spice by sauteeing in dried chilies in step one or sprinkle with extra cayenne pepper.
Make it a meal by adding your favorite grain! Brown or white rice goes perfectly with this soup or try it on top of quinoa for an extra nutty flavor. Another option is to serve it with bread. Pictured here is a simple Beet flatbread. It’s so easy to make and helps you wipe the bowl clean!
How to store leftover soup:
- Refrigerate: Toss in a container and enjoy this for up to 5 days.
- Freeze: Make ahead of time and tuck it away for those cold fall nights! This peanut stoup is freezer friendly and freezes well for up to 2 – 3 months. To freeze, let cool completely and store in a freezer-safe container. You can also freeze larger portions in large ziplock bags (remove as much air as possible before zip locking). Let thaw before reheating.
- Meal prep: Separate into individual portions and store in the fridge for a healthy meal on the go!
- Flatbread: To keep your flatbread soft, I recommend wrapping it in aluminum foil and storing it in the fridge for up to 2 days. To reheat, toss it back in the oven until edges get slightly crispy.
Did you make this soup? How did it turn out? Leave a comment below!Print
Warm, nutty, and full of spices, this soup is comforting and easy to make. It’s ready to enjoy in under thirty minutes and a healthy soup the whole family will love!
- 1 can crushed tomatoes
- 2 cups vegetable broth
- 1/4 cup chopped onion
- 1 garlic clove crushed
- 1 Tbsp. fresh ginger or 1/2 Tbsp ginger powder
- 1 1/2 cans of chickpeas
- 2 medium sweet potatoes
- 1 Tbsp. lemon juice
- 1/4 cup peanut butter
- 1 medium zucchini sliced
- 1/2 tsp. cayenne powder
- 1 tsp. cumin
- 1 red pepper, chopped
- 1 cup spinach, chopped
- 1/2 can chickpeas, drained and towel dried
- 1/4 cup chopped almonds
- 2 Tbsp. sunflower seeds
- 2 Tbsp. soy sauce
- 2 Tbsp. olive oil
- 1/4 cup cilantro for garnish
- Preheat the oven to 400 degrees.
- Chop all the veggies.
- Add the chopped onions, garlic, and ginger into the instant pot and cover with 1/4 cup of water. Turn the instant pot on to saute and cook for about 5 minutes with the lid off.
- Toss the remaining ingredients into the instant pot except for 1/2 can chickpeas, almonds, sunflower seeds, soy sauce, peanut butter, lemon, and cilantro.
- Cook on high for 30 minutes.
- While the soup cooks, prepare the toasted chickpeas and nuts:
- Line a baking sheet with parchment paper.
- Dry off the chickpeas with a paper towel.
- Spread out 1/2 can of chickpeas, chopped almonds, and sunflower seeds, on the pan and drizzle with soy sauce and toss in olive oil.
- Sprinkle with a pinch of cayenne pepper.
- Bake for 20 minutes until golden brown and crunchy.
- Depressurize the pot and open the lid.
- Add the peanut butter and lemon.
- Serve into dishes and garnish with crispy chickpeas and cilantro.
* For a nut-free option- omit almonds.
- Serving Size: 6
- Calories: 356
Keywords: instant pot, easy, peanut butter, sweet potatoe, chickpea, soup,