West African-inspired Peanut Lentil Soup combines red lentils, vegetables, harissa spice, and peanut butter for a hearty, comforting bowl. This vegan, gluten-free, and soy-free recipe serves about 3 to 4 and makes a filling one-pot meal.
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This African-inspired peanut stew has many regional variations across West Africa. The base of tomatoes, spices, and a creamy nut butter creates a rich, slightly spicy broth that pairs beautifully with tender vegetables and red lentils. Red lentils break down as they cook, thickening the soup so you get a satisfying, bowl-ready meal. Use whatever vegetables you have on hand—sweet potatoes, carrots, zucchini, eggplant, or greens all work well. Finish with toasted peanuts, fresh herbs like cilantro, and a squeeze of lemon or lime for brightness. Serve alone, with flatbread, or with crackers.
This particular batch was cooked in a stovetop pressure cooker, but you can make it on the stovetop in a saucepan as well. The recipe is flexible: you can reduce the amount of peanut butter or swap almond butter if preferred, and adjust the spice level with the harissa or chili sauce.
Warm and nourishing, this peanut-lentil stew is a great option after a season of heavy holiday meals. It reheats well and the flavors deepen if you let it sit overnight. Below are the recipe details and instructions for both stovetop and pressure-cooker methods.
More soups and stews from the blog. Gluten-free (GF), Soy-free (SF)
- Peanut Carrot Soup GF
- Creamy Spinach Soup GF SF
- Chickpea Mushroom Soup GF SF
- 1-Pot Chickpea Sweet Potato Spinach Stew GF SF
- Roasted Asparagus Basil Soup GF SF
- Chipotle Corn Chowder GF
- Moroccan Lentil Soup GF SF
- Cream of Mushroom Soup GF
Cook in a saucepan or in a pressure cooker. The pictured soup was made in a stovetop pressure cooker.
VIDEO:
West African Peanut Lentil Soup
Ingredients
- 1 tsp oil
- 1/2 medium onion
- 2 juicy tomatoes
- 4-5 garlic cloves
- 1 inch ginger
- 1 tbsp sambal oelek or other hot chili sauce
- 1 tbsp tomato paste or ketchup
- 1.5 tsp ground cumin
- 2 tsp ground coriander
- 1 to 1.5 tsp harissa spice blend
- 1/4 tsp black pepper
- 1/4 cup nut butter (peanut or almond)
- 2 tbsp peanuts
- 1/2 cup red lentils
- 2 cups mixed veggies (chopped small or thin slices: zucchini, sweet potato, carrots, eggplant, broccoflower, etc.)
- 2.5 cups vegetable stock or water
- 3/4 tsp to 1 tsp salt
- 1 tsp lime or lemon juice (or more to taste)
- 1/2 cup packed baby spinach or other baby greens
Instructions
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Heat oil in a saucepan over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
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Meanwhile, blend tomatoes, garlic, ginger, chili sauce, tomato paste, and the spices into a smooth puree. Add the puree to the pan and cook for 5 to 6 minutes to develop the flavors.
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Stir in the nut butter, half of the chopped peanuts, red lentils, chopped vegetables, vegetable stock (or water), salt, and lemon or lime juice. Mix well, cover, and simmer.
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At about 15 minutes, stir and taste; adjust salt and heat. Check that the vegetables are nearly tender. Add the baby spinach and cook another 5 minutes, or until the lentils and vegetables are cooked through. Add more water if the soup becomes too thick.
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Garnish with the remaining toasted peanuts, fresh cilantro if desired, and extra lemon or lime juice. Serve with flatbread, crackers, or enjoy on its own.
Video
Notes
Cooking time may vary with different pressure cookers, lentil types, and desired consistency; adjust as needed.
Nutrition values are given per serving as an approximation.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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