Gluten Free, Keto, Vegan and Vegetarian, Vegetable Stock Recipes

West African Peanut Soup

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styled and photographed by foraged photography. for urban forager


  • 1 onion, diced (approx 200g)
  • 1 tbsp oil of your choice (I like coconut) (approx 10g)
  • 2 tsp ginger, grated
  • 1 tsp garlic, crushed
  • 2 carrots, chopped (approx 300g)
  • 1 sweet potato, chopped (approx 400g)
  • 2 tsp Urban Forager Vegetable Stock Concentrate
  • 2 cups water
  • 1/4 tsp cayenne pepper (optional)
  • 1/2 cup tomato juice
  • 1/2 cup crunchy peanut butter (approx 100g)


  1. Fry the onion in oil until softened
  2. Turn the heat down slightly and add the garlic & ginger. Sauté until fragrant and slightly coloured
  3. Add carrot, sweet potato, water, stock and cayenne pepper
  4. Simmer until veggies are tender
  5. Blend with a stick blender until smooth
  6. While still on a low heat, add peanut butter and stir until melted through soup
  7. Stir through tomato juice

Thermomix method:

  1. Add roughly chopped onion to bowl
  2. Chop for approx 2 secs on speed 6 until just chopped
  3. Add oil Cook 100C, soft speed, reverse for 10 mins
  4. Increase temp to aroma and cook a further 5 mins
  5. Add ginger and garlic
  6. Cook 100C, soft speed, 2 mins


Adding tomato juice to pumpkin soup is an old trick to make it look a deeper orange. It also adds depth of flavour

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