Vegetable Stock Recipes

West African Peanut Soup



  • 1 onion diced (approx 200g)
  • 1 tbspn oil of your choice (I like coconut) (approx 10g)
  • 2 tspn ginger grated
  • 1 tspn garlic crushed
  • 2 carrots chopped (approx 300g)
  • 1 sweet potato chopped (approx 400g)
  • 2 tspn Urban Forager vegetable stock concentrate
  • 2 cups water
  • 1/4 tspn 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:

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