This African Peanut Soup is inspired by the groundnut soup recipes from Western Africa. Creamy peanut butter, veggies, coconut milk and spices create a rich soup with a creamy texture. This fantastic recipe is vegan, gluten-free and can be made ahead for meal-prep.
I start this African peanut soup the same way as most of my soup recipes – with a base of onion and garlic. The flavour then builds with carrots, sweet potatoes, tomatoes and spices. Finishing it with coconut milk makes it rich and creamy.
The traditional African peanut soup is not vegetarian, but I’ve adapted it here.
For a warming alternative to soup, try Moroccan vegetable tagine .
Ingredients
Be sure to check out the full recipe and exact ingredient list below in the recipe card.
Peanut butter – you can use either crunchy or smooth peanut butter but use a natural, sugar free version where possible. If you do not want to use peanut butter, then almond butter or cashew butter is the next best alternative.
Carrots & sweet potatoes
Tomato – I have used tinned tomatoes for ease but you can also use fresh. I find that tinned tomatoes bulk the soup more.
Onion & garlic – I always use fresh for the best flavour
Vegetable stock – vegetable broth adds delicious flavours and depth to soup. I prefer to use a veggie stock cube that is dissolved in hot water.
Spices – I have used warm ground spices such as ginger, black pepper, cinnamon and clove. All add their own unique flavours and bit of a kick. Also some red chilli flakes. As an alternative, you can add a 0.5 inch of fresh ginger in place of the ginger powder. You can also use mild curry powder instead of adding the individual spices.
Coconut milk – adds creaminess to the soup.
Olive oil
Garnish
Sprinkle over chopped fresh cilantro (coriander) or parsley
A squeeze of lime juice
Crushed peanuts
How to make it Step by Step
I have used the Instant Pot but you can also make this recipe on the stove.
Select the Sauté function on the Instant Pot panel. Add oil and onion and garlic, and sauté for a minute or so.
Tip in roughly chopped carrots and sweet potato and cook for a minute.
Add the tomatoes, chilli paste and all the ground spices along with the salt.
Add vegetable stock and give it a stir making sure nothing is stuck to the bottom of the pot (prevents Burn Sign). As a rule of thumb, I add enough stock to just cover the ingredients when making soup in the Instant Pot. You can always add more stock once blending to thin it out.
Close the lid and select High Pressure for 8 minutes. Make sure to place the vent on Seal.
Allow for 10 minutes NPR then release any remaining steam.
Spoon in the peanut butter and pour coconut milk.
Using a food processor or immersion blender, blend the soup until smooth. You can alternatively keep in chunky if you want.
Check the seasoning and serve in soup bowls.
Top with crushed peanuts, red chili flakes, and finely chopped parsley or coriander. Squeeze over some lime or lemon juice.
Drizzle some extra coconut milk.
Enjoy with crusty bread or rolls or enjoy on its own.
Serving Suggestion
This is a great recipe to serve with crusty bread or rolls such as tiger rolls or Tuscan Tomato and Bread Salad.
You can also treat it as a curry if kept chunky and make a meal of either white rice or brown rice. Quinoa or millet are two other good options.
Storage
This soup can be made ahead for meal prep in a large pot. I think it tastes even better the next day!
Place in the fridge in an airtight container for up to 5 days. You may need to add a splash of water when reheating as it thickens up.
To freeze, once cooled, freeze in portions in freezer safe containers to enjoy next time.
Other Instant Pot Recipes
15 Bean Soup Recipe (Vegan)
Vegan Carrot Ginger Soup with Saffron Vinaigrette
Mulligatawny Soup
Creamy Broccoli Pear Soup
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
Don’t forget to follow me on social media using the buttons below – I can’t wait to see you all there!
- YouTube
African Peanut Soup
Equipment
- 1 Instant pot
Ingredients
Soup
- 6 medium carrots peeled and roughly chopped
- 2 small sweet potatoes peeled and chopped
- 1 can tomatoes
- 1 big onion roughly chopped
- 1 tablespoon olive oil
- 1 can coconut milk light
- 2 tablespoon peanut butter
- salt
- ½ teaspoon black Pepper
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground clove
- 1 teaspoon ground cumin
- 1 teaspoon chili paste or chilli flakes
- 4 cup vegetable stock
Toppings optional
- Red chili flakes
- Coconut milk
- Freshly chopped parsley
- Lightly roasted and crushed peanuts
- Lime wedges
Instructions
- Press the saute button on your instant pot panel.
- Add oil and onion, saute the onion for a minute or so. 1 tablespoon olive oil, 1 big onion
- Then add roughly chopped carrots and cook for a couple of minutes. 6 medium carrots
- Tip in the tomatoes and all the ground spices along with the salt. 1 can tomatoes, 1/2 teaspoon black Pepper, 1/2 teaspoon ground ginger, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground clove, 1 teaspoon ground cumin, 1 teaspoon chili paste, salt
- Add vegetable stock and give it a stir. 4 cup vegetable stock
- Close the lid and set the high pressure for 8 minutes.
- 10 minutes NPR then release the steam.
- Add peanut butter and coconut milk. 1 can coconut milk, 2 tablespoon peanut butter
- Blend it in the blender or hand blender.
- Check the seasoning, and serve HOT in a serving bowl.
- Top it up with crushed peanuts, red chili flakes, and finely chopped parsley. Red chili flakes, Freshly chopped parsley, Lightly roasted and crushed peanuts, Lime wedges
- Drizzle some coconut milk. Coconut milk
- Enjoy with crusty bread or rolls or have it on its own.
Video
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
African Peanut Soup
Equipment
- 1 Instant pot
Ingredients
Soup
- 6 medium carrots peeled and roughly chopped
- 2 small sweet potatoes peeled and chopped
- 1 can tomatoes
- 1 big onion roughly chopped
- 1 tablespoon olive oil
- 1 can coconut milk light
- 2 tablespoon peanut butter
- salt
- ½ teaspoon black Pepper
- ½ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground clove
- 1 teaspoon ground cumin
- 1 teaspoon chili paste or chilli flakes
- 4 cup vegetable stock
Toppings optional
- Red chili flakes
- Coconut milk
- Freshly chopped parsley
- Lightly roasted and crushed peanuts
- Lime wedges
Instructions
- Press the saute button on your instant pot panel.
- Add oil and onion, saute the onion for a minute or so. 1 tablespoon olive oil, 1 big onion
- Then add roughly chopped carrots and cook for a couple of minutes. 6 medium carrots
- Tip in the tomatoes and all the ground spices along with the salt. 1 can tomatoes, 1/2 teaspoon black Pepper, 1/2 teaspoon ground ginger, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground clove, 1 teaspoon ground cumin, 1 teaspoon chili paste, salt
- Add vegetable stock and give it a stir. 4 cup vegetable stock
- Close the lid and set the high pressure for 8 minutes.
- 10 minutes NPR then release the steam.
- Add peanut butter and coconut milk. 1 can coconut milk, 2 tablespoon peanut butter
- Blend it in the blender or hand blender.
- Check the seasoning, and serve HOT in a serving bowl.
- Top it up with crushed peanuts, red chili flakes, and finely chopped parsley. Red chili flakes, Freshly chopped parsley, Lightly roasted and crushed peanuts, Lime wedges
- Drizzle some coconut milk. Coconut milk
- Enjoy with crusty bread or rolls or have it on its own.
Video
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
Paneer Jalfrezi is an Indian curry made with paneer and peppers which are stir fried in a spicy onion tomato sauce. This is a delicious restaurant style paneer jalfrezi recipe that can come together in 20 minutes.
When you need a quick and easy paneer curry, this Restaurant-Style Paneer Jalfrezi has your back.
It is a phenomenal vegetarian curry dish that is full of flavour and made with hearty chunks of paneer and comes together in 15 minutes.
We love Paneer dishes at home and often whip up Punjabi Saag Paneer or Matar Paneer in less than 30 minutes.
Or for a more elaborate affair , a rich and creamy Shahi Paneer or Paneer Tikka Biryani .Have you tried my fusion Tandoori Paneer Galette yet?
What is Paneer Jalfrezi
Jalfrezi curry can be found on the menu of many Indian restaurants more so in Britain than the Indian subcontinent.
Paneer Jalfrezi is a delightful and flavoursome curry with tender chunks of paneer in a spicy semi-dry tomato sauce with stir-fried green peppers and onions.
The softness of paneer, crunchiness of green peppers and little tanginess from the tomatoes and the right level of spiciness blend so well in this curry.
This particular recipe of paneer jalfrezi has panch phoran (Indian 5 spice) and kasoori methi to give a restaurant-style flavour. Prepare your taste buds!
Ingredients
Full measurements can be found in the recipe card below.
Paneer – aka Indian cottage cheese. You can use homemade paneer or store-bought paneer. Cut into paneer cubes or batons. Use fresh paneer. For soft paneer, you can soak the cut paneer in warm water for 5 minutes.
Bell Peppers – aka capsicum which is needed for a proper jalfrezi. I have used yellow and green bell pepper.
Onion, garlic, ginger – use fresh where possible but you can use ready made ginger-garlic paste. You will need finely chopped onions – I have used white, you can also use red onions.
Tomatoes – you need fresh tomatoes chopped and fresh tomato puree in the gravy. As an alternative, use tomato paste or passata. I do not recommend tomato ketchup as it is too vinegar-y in flavour
Panch phoran – a ready prepared mix of 5 different whole spices – cumin seeds, nigella, mustard, fenugreek and fennel seeds. This mix is what makes the recipe taste “restaurant-style”
Indian spices you need the following spice powders – garam masala powder, red chilli powder, turmeric powder and ground coriander powder and cumin powder.
Kasuri methi – a pinch of kasoori methi (dried fenugreek leaves) bring out restaurant-style flavours to the dish.
Sugar – a small pinch of sugar adds little sweetness to the curry and balance out the tartness of the tomatoes.
Oil – I have used olive oil but you can use other flavourless oils such as sunflower oil or vegetable oil
For garnish – a dash of lemon juice / lime juice, ginger juliennes and freshly chopped coriander leaves
Optional – add crushed green chillies to the onion garlic mixture or alternatively slit green chilies. Optionally add other vegetables to make a paneer and veg jalfrezi like baby corn, french beans and peas.
How To Make Restaurant Style Paneer Jalfrezi
As jalfrezi is a quick stir fry recipe, have all the ingredients prepped before you begin cooking.
Heat some of the oil in a pan on low heat and cook the paneer on all sides. Once it just turns light beige/brown, remove from the pan.
Add the remaining oil on medium heat. To the hot oil, add the panch phoran. Wait until you hear a sizzle as the seeds release their flavour.
Add the onion, ginger and garlic and saute for 2-3 minutes.
Then add the bell pepper and switch to high heat.
Stir in chopped tomato and crushed tomato and cook until oil releases from the mixture and the raw smell disappears.
Add the spice powders (red chili powder, turmeric, cumin coriander and garam masala), kasoori methi, sugar and salt. If the mixture is too dry and starting to burn, either add a tbsp oil or splash of water.
Toss the paneer back in and mix well.
Finish it off with a squeeze of lemon for freshness.
Serving Suggestions
For busy weeknights, round and soft Gujarati rotlis (Indian Roti) are the way to go.
For a fake away British Indian Restaurant style, go for
Garlic and coriander naan bread ,
Indian Onion Chutney ,
Kachumber salad or Indian Onion salad
Jeera rice and
poppadoms with Indian Mint Sauce
Storage
Store leftovers in an airtight container and keep in the fridge for 2-3 days. Reheat in a pan or in the microwave.
I do not recommend freezing this recipe as the paneer and vegetables will loose their texture.
Other Paneer Recipes
Palak Paneer Instant Pot
Matar Paneer
Paneer Tikka Masala
Paneer Butter Masala
Punjabi Saag Paneer
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
Paneer Jalfrezi (Restaurant Style)
Equipment
- 1 Frying pan
- 1 Spatula
- 1 Sharp knife
- 1 Chopping board
Ingredients
- 200 gram paneer cut into batons
- 1 big green bell pepper pepper/capsicum thinly sliced
- 1 big tomato sliced
- 3 tablespoon tomato puree passata
- 1 medium onion thinly sliced
- 1 teaspoon ginger minced
- 1 teaspoon garlic minced
- 1 green chilli sliced- optional
- 3 tablespoon oil
- 1 teaspoon Panch Phoran /Five Indian spices
- Salt to taste
- ½ teaspoon dry fenugreek /kasoori meth
- 1 teaspoon chilli powder red Kashmiri
- ¼ teaspoon turmeric powder
- ¼ teaspoon garam masala
- 1 teaspoon ground coriander
- 1 teaspoon sugar
- 1 teaspoon lemon juice
Garnishing (optional)
- ½ teaspoon kasoori methi
- 1 tablespoon coriander leaves finely chopped
- lemon /lime wedges
- 1 tespoon ginger juliennes
Instructions
- In a pan heat oil, shallow fry paneer batons until golden brown on all the sides. 3 tablespoon oil, 200 gram paneer
- Remove it and keep it aside on a plate.
- In the same hot oil, add panch phoran and let it crackle. 1 teaspoon Panch Phoran
- Add sliced onion and saute till light pink. 1 medium onion
- Now add minced ginger-garlic, let it cook for a few seconds. 1 teaspoon ginger, 1 teaspoon garlic
- Add green peppers and green chilli if using. 1 big green bell pepper, 1 green chilli
- Stir-fry the veggies for a couple of minutes, then add fresh tomatoes and tomato puree. 1 big tomato, 3 tablespoon tomato puree
- Add all the spices and masala along with kasoori methi. 1 teaspoon chilli powder, 1/4 teaspoon turmeric powder, 1/4 teaspoon garam masala, 1 teaspoon ground coriander, 1/2 teaspoon dry fenugreek
- Make sure the masala doesn’t burn if you think it’s sticking add a couple of spoons water.
- Add salt and sugar. Salt, 1 teaspoon sugar
- Mix well, add shallow fried paneer, lemon juice and gently mix everything. 1 teaspoon lemon juice
- Serve hot in a serving bowl, garnish it with the freshly chopped coriander, kasoori methi, lemon wedges and ginger juliennes. 1/2 teaspoon kasoori methi, 1 tablespoon coriander leaves, lemon, 1 tespoon ginger
- NOTES:
Notes
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
