This flavorful Peanut Butter Soup can be made in an Instant Pot or on the stovetop. It’s full of nourishing ingredients with a slightly sweet peanut butter flavor. Vegan-friendly, gluten-free, and dairy-free. 

bowl of soup with fresh cilantro

Highlights

This recipe is an updated version of a peanut butter soup I made way back in 2014. I first had this type of soup at one of my favorite vegan restaurants. They called it West African Peanut Soup.

If you love peanut butter, then you are definitely want to make it! I’ve included instructions for making it both the Instant Pot pressure cooker and on the stovetop.

One reason I like using a pressure cooker is that it helps reduce the lectin content of certain foods, such as in the sweet potatoes and zucchini. As someone who is very sensitive to lectins, this allows me to enjoy lectin-containing foods more frequently.

But, if you don’t have a pressure cooker, you can easily make this recipe on the stovetop in a big pot.

This recipe as written is vegan, gluten-free, and dairy-free. Each serving is chock full of nutrition, with:

  • 250 calories,
  • 27 grams of carbs, 
  • 5 grams of fiber,
  • and 8 grams of plant-based protein.

I often serve this soup with cooked white rice, and often mix is shredded chicken to help increase the protein content (vegans could stir in cubed tofu, if desired).

texture of peanut butter soup

Recipe Steps

This is an easy soup recipe to make, and it’s full of veggies! 

Step One

The first, and most time-consuming step is to chop your vegetables. You can feel free to get creative, but I do highly recommend using sweet potatoes in this soup to help give it extra body and natural sweetness.

ingredients for sweet potato soup in containers

Step Two

The next step is to combine the chopped vegetables with chopped tomatoes and vegetable broth into the base of an Instant Pot. Or, you can also add the ingredients to a big pot if you prefer to make this soup on the stovetop.

ingredients in the pot for peanut butter soup

Step Three

I also like to add some spices to the Peanut Butter Soup including ground ginger, thyme, and turmeric. Next, cook the soup for 10 minutes in a pressure cooker or 30 minutes on the stovetop.

cooked soup in a pot

Step Four

After the ingredients are cooked, then it’s nice to use a hand immersion blender to get a smooth consistency. 

blended soup in the pot

Step Five

The last step is to stir in the peanut butter, coconut aminos, and maple syrup or date syrup. You can also squeeze in some fresh lime for extra brightness and a pop of flavor.

two bowls of soup with sliced limes

Other Healthy Soup Recipes You Might Like

Here’s the printable recipe:

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon
two bowls of peanut butter soup

Peanut Butter Soup (Instant Pot or Stovetop)


Description

This flavorful Peanut Butter Soup can be made in an Instant Pot or on the stovetop. It’s full of nourishing ingredients with a slightly sweet peanut butter flavor. Vegan-friendly, gluten-free, and dairy-free.


Scale

Ingredients

  • 3 cups peeled and chopped sweet potatoes (from about 3 medium sweet potatoes)
  • 1 zucchini squash, chopped
  • 1 onion, chopped
  • 1 13.5-ounce can chopped tomatoes
  • 1 13-5 ounce can garbanzo beans, rinsed and drained
  • 1 cup vegetable broth
  • ½ teaspoon ground ginger
  • ½ teaspoon dried thyme
  • ½ teaspoon ground turmeric
  • 1 teaspoon sea salt
  • 1 cup natural peanut butter
  • 2 tablespoons coconut aminos
  • 2 tablespoon maple syrup or date syrup
  • Fresh lime juice, if desired 

Instructions

  1. In the base of a 6-quart or 8-quart Instant Pot, combine the sweet potatoes, zucchini, onion, chopped tomatoes, garbanzo beans, vegetable broth, ginger, thyme, turmeric, and salt.
  2. Lock on the lid and set the cooking time to 10 minutes at high pressure.
  3. Once the cooking time is complete, let the pressure come down naturally for 10 minutes. Then, use the quick release to get rid of any remaining pressure.
  4. Carefully remove the lid and use a hand immersion blender to blend the ingredients until you get a fairly smooth texture.
  5. Stir in the peanut butter, coconut aminos, and maple syrup.
  6. Serve hot, with a squeeze of fresh lime juice, if desired.

Notes

Store any leftovers in a tightly sealed container in the refrigerator for up to 4 days, or in the freeze for up to 2 months. Reheat before serving.

I like to serve this soup with cooked white rice. For extra protein, stir in cooked shredded chicken (not vegan) or chopped tofu before serving.

STOVETOP INSTRUCTIONS: Combine the sweet potatoes, zucchini, onion, chopped tomatoes, garbanzo beans, vegetable broth, ginger, thyme, turmeric, and salt in a large pot. Bring to a boil, then cover, reduce the heat, and let the pot simmer for 30 minutes, or until the sweet potatoes are tender. Use a hand immersion blender to blend the ingredients until you get a fairly smooth texture. Stir in the peanut butter, coconut aminos, and maple syrup. Serve hot.

  • Category: Soup
  • Method: Stovetop or pressure cooker
  • Cuisine: African

Keywords: vegan peanut butter soup west african, peanut butter garbanzo soup, vegetable peanut butter soup

If you like this post, consider following me on social media so we can stay connected. I’m on Facebook, Pinterest, Instagram, and YouTube!