West African Peanut Soup

Food Hero

8 servings, 1 cup

A unique blend of savory flavors! Try this protein packed soup as a meal!

Print Recipe View Nutrition Facts


2/3 cup onion, diced

1 tablespoon toasted sesame oil

1 1/2 cloves garlic, minced or 1/4 teaspoon garlic powder

1 cup cooked skinless chicken breast, diced

1 1/2 teaspoons curry powder

1/2 teaspoon pepper

1/2 teaspoon crushed red pepper flakes

3 cups reduced sodium fat-free chicken broth

1 can (6 ounces) tomato paste

2 cans (14 1/2 ounces) stewed tomatoes, unsalted

6 tablespoons reduced-fat peanut butter


Sharp Knife
Cutting board
Large pot
Can opener
Measuring cups
Measuring spoons
Mixing spoon


1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.

2. Add seasonings and saute 1 minute longer.

3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.

4. Heat over medium heat until hot but not boiling. Serve immediately.

5. Refrigerate leftovers within 2 hours.


For more peanut flavor, add chopped peanuts. To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

More About Garlic

How to Select

Choose garlic that is plump, dry and firm. Fresh garlic should be white to off-white.

How to Store

Garlic should be stored in a cool, dark place, but not in the refrigerator or freezer, and can be kept for several weeks. Clay garlic holders can be used as well. Unpeeled: Store in a paper bag in a cool, dark place, away from other foods. This can keep for months. Peeled: Refrigerate in sealed container, freeze peeled garlic cloves, chopped or whole, wrapped tightly in plastic wrap or freezer bags. This can keep for weeks. Long term: Keep in a dry, cool location. Tie dry garlic into braids. Store bulbs together in netted bags.

How to Prepare

Separate cloves to be used from bulb. Trim tips of cloves. Peel. Chop or crush with a knife, or pure. Saut with other vegetables in oil and spices. Add to soups, sauces, casseroles, dips, rice and bean dishes, pasta, and meat dishes. Bake on breads with drizzled olive oil and seasonings.