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This African Inspired Crockpot Peanut Butter Soup would be delicious for a plant-based meal, or make it any time you want an interesting soup! This soup is so tasty, no one will guess it’s actually vegan!
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In Utah the spring weather can change in a minute, and I always like to have soup in the freezer for those days when the weather suddenly gets cold. And this Crockpot Peanut Butter Soup is one of the most interesting meatless soup recipes I’ve made and stashed away in the freezer! This African-inspired soup uses a whole cup of peanut butter in a soup with peppers, tomatoes, chiles, brown rice, and lentils! Does that sound good to you?
The inspiration came from an interesting soup recipe I saw online, and I upped the spices and added lentils. With brown rice, lentils, and peanut butter, this soup is loaded with protein and flavor, and a crockpot with this simmering away would be great to come home to after a hard day at work.
What ingredients do you need?
What inspired people to put peanut butter in soup?
Besides the fact that it’s such a flavor boost, the idea of using peanut butter in soup and stew was inspired by peanut stew (also called groundnut stew) that’s common in West African countries such as Mali, Gambia, and Senegal. You can read more about variations for Peanut Stew and how it became popular in North America.
Can this Peanut Butter Soup cook all day?
If you have a slow cooker that cooks at a low setting, this soup can cook for eight hours while you’re at work. Just add the peanut butter and cook for another hour and dinner is ready. You can also cook for a shorter time on high if you want it done more quickly.
What size Slow Cooker did I use?
I used my favorite Crock-Pot 3.5 Quart Slow Cooker (affiliate link) for this recipe, but a slightly larger size will also be fine.
Want more Slow Cooker Soup Recipes?
If you love making soup in the slow cooker, there’s a great collection of Cook-All-Day Slow Cooker Soups on my Slow Cooker or Pressure Cooker site.
How to Make Crockpot Peanut Butter Soup:
(Scroll down for complete recipe with nutritional information.)
- Chop up the onions, red bell pepper, and green onions, and mince the garlic.
- Add those ingredients to the slow cooker with the lentils, brown rice, stock, canned tomatoes and spices. (Oops; not all those ingredients were added yet when we took this photo.)
- Cook on high for about 4 hours or on low for about 8 hours, or until the lentils and rice are well done.
- Reduce the heat to low and stir in the cup of peanut butter.
- Cook on low for about one more hour (or you can do 30 minutes on high if you’re in a rush, but the peanut butter will stay smooth better if you cook it on low.)
- Serve hot, with sliced green onions for garnish if desired.
More Delicious Soups:
Peanut butter Tofu with Sriracha
Slow Cooker Ground Turkey Soup
Keto Recipes with Peanut Butter
Ingredients
- 1 medium yellow onion, chopped in small pieces
- 1/4 cup sliced green onion
- 2 red bell peppers, seeds removed and chopped into 1/2 inch pieces
- 1 T minced garlic
- 2 14 oz. cans diced tomatoes with juice
- 8 cups vegetable stock
- 1 tsp. ground cumin
- 1 T Ancho chile powder
- 1 tsp. New Mexico chile powder
- 1 tsp. Aleppo pepper (see notes)
- 1/2 cup uncooked brown lentils
- 1/4 cup uncooked brown rice
- 1 cup natural peanut butter (see notes)
Instructions
- Chop onions, green onion, bell peppers, and garlic and place in crockpot.
- Add canned tomatoes with juice, stock, ground cumin, Ancho chile powder (affiliate link), New Mexico chile powder, Aleppo Pepper (affiliate link), lentils, and brown rice.
- Cook on high for about low for about 8 hours. (You can also cook on high for 4 hours. If you’re home you can stir it once or twice, but it’s not essential.)
- After 8 hours, stir in peanut butter. Reduce heat to low if you were cooking on high.
- Cook about one more hour. Serve hot.
- This soup freezes well, and it’s great to have on hand for those spring days that suddenly feel like winter.
Notes
Use any combination of chile powders or spicy red pepper that you have if you don’t have Ancho chile powder or Aleppo pepper
Recipe adapted by Kalyn from Crockpot African Peanut Soup; recipe originally found at AllRecipes.
Nutrition Information:
Yield:
8
Serving Size:
1
Amount Per Serving:
Calories: 284Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 920mgCarbohydrates: 25gFiber: 7gSugar: 11gProtein: 12g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
It’s important to use natural peanut butter if you’re making Crockpot Peanut Butter Soup for the original South Beach Diet, since many brands of peanut butter have a lot of added sugar. The use of brown rice would make this a phase two or three choice, but you could leave out the rice if you wanted to eat it for phase one. All the ingredients here are good choices for a low-glycemic eating plan but soup with lentils and brown rice is too high in carbs for a low-carb diet plan.
Find More Recipes Like This One:
Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index photo index pages to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest or on Facebook to see all the good recipes I’m sharing there.
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