West African Groundnut Soup

At Zamani Collective, we believe ancestral recipes carry wisdom that modern wellness often overlooks. West African Groundnut Soup stands as testament to this philosophy, a nourishing tradition that has sustained communities across Ghana, Nigeria, Senegal, and beyond for generations. This soul-warming blend combines protein-rich peanuts with healing herbs and vegetables to create a meal that’s simultaneously comforting and restorative.

Traditionally prepared for new mothers, those recovering from illness, or during community gatherings, groundnut soup offers more than mere sustenance. The combination of nutrient-dense ingredients works synergistically to boost immunity, reduce inflammation, and provide sustained energy. What your grandmother might have called “good food” modern nutritionists now recognize as functional medicine at its finest.

Our adaptation honors traditional methods while incorporating moringa, revered across Africa as “the miracle tree” for its exceptional nutritional profile. We’ve created a plant-forward version that maintains the authentic depth of flavor while offering adaptability for various dietary needs.

West African Groundnut Soup with Healing Herbs

Serves 3-4

01. Ingredients:

• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1½ inch piece fresh ginger, grated
• 2 medium tomatoes, chopped
• 1 medium sweet potato, peeled and cubed
• ½ cup natural peanut butter (unsweetened, smooth)
• 4 cups vegetable broth
• 1 tsp ground cumin
• ½ tsp crushed red pepper (adjust to preference)
• 1 tsp dried thyme
• 1 tbsp moringa powder (or ½ cup fresh moringa leaves)
• 1 tbsp baobab powder (optional, for vitamin C boost)
• Salt to taste
• 2 cups chopped greens (collards, kale, or spinach)
• 2 tbsp red palm oil (or olive oil)

02. Method:

1. Heat palm oil in a large pot over medium heat. Add onion, garlic, and ginger, cooking until fragrant and translucent, about 4 minutes.
2. Add tomatoes and sweet potatoes, stirring occasionally until tomatoes begin to break down, approximately 3-5 minutes.
3. Pour in vegetable broth and add cumin, red pepper, and thyme. Bring mixture to a gentle boil, then reduce heat and simmer until sweet potatoes become tender, about 15 minutes.
4. In a separate bowl, combine peanut butter with a ladle of hot broth, whisking until smooth. Gradually incorporate this mixture back into the soup, stirring continuously.
5. Add moringa powder, baobab powder if using, and chopped greens. Simmer for another 8 minutes until greens wilt and flavors meld together.
6. Season with salt to taste and allow the soup to rest for 5 minutes before serving.
7. Serve hot with a side of rice, fufu, or crusty bread for a complete meal.

This soup welcomes adaptation. For added protein, incorporate chickpeas or black-eyed peas. Those seeking more complexity might add a tablespoon of tamarind paste or finish with fresh herbs like parsley or cilantro. The soup deepens in flavor overnight, making it perfect for batch cooking and mindful meal planning.

As you prepare this nourishing bowl, remember that cooking is both science and ceremony. The Zamani way encourages presence as you chop, gratitude as you stir, and connection as you share. Food becomes medicine not only through its ingredients but through the intention with which it’s prepared and enjoyed.