Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
peanut butter soup in black bowl

Instant Pot Peanut Butter Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 5 reviews

This flavorful Peanut Butter Soup with Vegetables can be made in an Instant Pot or on the stovetop. It’s full of nourishing ingredients with a slightly sweet natural peanut butter flavor. This recipe is made dairy-free and vegan.

  • Total Time: 45 minutes
  • Yield: 10 1x

Ingredients

Units Scale
  • 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
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder (or 2 garlic cloves, minced)
  • 1 teaspoon sea salt
  • 1 cup natural peanut butter
  • 2 tablespoons coconut aminos or reduced-sodium tamari
  • 2 tablespoon maple syrup
  • 1 lime, juiced (optional, for topping)

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, garlic, 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

  1. 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.
  2. 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.
  3. STOVETOP INSTRUCTIONS: Combine the sweet potatoes, zucchini, onion, chopped tomatoes, garbanzo beans, vegetable broth, ginger, garlic, 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.
  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Category: Soup
  • Method: Stovetop or pressure cooker
  • Cuisine: African-inspired
  • Diet: Vegan

Nutrition

  • Serving Size: 1 cup
  • Calories: 257
  • Sugar: 9.7 g
  • Sodium: 646.3 mg
  • Fat: 13.9 g
  • Saturated Fat: 2.7 g
  • Carbohydrates: 27.2 g
  • Fiber: 5.1 g
  • Protein: 8.3 g
  • Cholesterol: 0 mg

Find it online: https://www.cleaneatingkitchen.com/vegan-african-peanut-butter-garbanzo-soup/