It’s gettin’ nippy out there! We even saw a few flakes flying around yesterday which – gasp – I wasn’t all that mad about. I blame the children. The season that shall not be named doesn’t seem so bad when you’ve got little ones who are excited to get out and play in the powder…with their father. I might not be turning up my nose at snow at the moment, but that doesn’t mean I want to step foot in it anytime soon!
#funmom
Anyway, if it’s cooling down in your neck of the woods, I’ve got one of the best soup recipes I’ve had in a really long time to share with you today. Senegalese Soup is chock-full of healthy ingredients like sweet potatoes and red pepper, flavored with warming curry plus a surprise, secret ingredient, and beefed up with cooked white rice and creamy chickpeas. I can’t take any credit for this delicious dish though because it was sent to me from IGE reader Trish!
In case you didn’t know, I love when you send me recipes you and your family adore! It’s fun to be on the receiving end every once in awhile since I share our favorites with you each week.
So Trish lives in France (swoon!) and sent me the recipe for Senegalese Soup shortly after Cameron was born. The soup, Trish wrote, is not only simple and comes together in 30 minutes (a busy Mom’s dream,) but it’s meatless, naturally gluten-free, and easy to make vegan, so it’s great to entertain with because it can basically accommodate any and all diets. Not only was I grateful for this recipe because it’s quick and easy, but it’s also so different from our normal dinnertime fare and ridiiiiiiculously delicious – I’m so glad I tried it!
Like I said, the soup features sweet potato and chickpeas, is flavored with curry powder and coconut milk, and the secret ingredient? Peanut butter! I know, I know – sounds strange but the combination of all these ingredients makes for one of the most interesting, craveable, and balanced soups I’ve had in ages. It is a must try recipe that you’ll be thinking about until you actually make it.
I thought Senegalese Soup might hail from the country Senegal in west Africa, where peanut stew is a popular dish, but after doing some research it turns out nobody really knows why this dish has the name it does, as it was most likely concocted here in the US. Regardless, I’m calling it soul-satisfying, healthy comfort food that you’ve got to try sooner rather than later.
Start by heating 2 Tablespoons extra virgin olive oil in a large soup pot or Dutch oven over medium heat. Add 1 small chopped red bell pepper, 1 large chopped shallot or small onion, and 1-2 minced jalapenos then season with salt and pepper and saute until the vegetables are tender, 5-7 minutes. Add 2 cloves minced garlic then saute for another 30 seconds. Two jalapenos had just the right amount of kick for me, but if you’re very sensitive to spice, just stick with one!
Once the vegetables are tender add 1 medium-sized sweet potato that’s been peeled and diced small, plus 4 cups chicken broth, 14oz can lite coconut milk, 15oz can chickpeas that have been drained and rinsed, 1 cup crushed tomatoes, 1 teaspoon curry powder, salt, and pepper, then turn the heat up to bring the soup to a boil. FYI: if you want to make this dish vegan, use vegetable broth instead of chicken broth.
Once the soup is boiling, scoop some of the liquid into a small dish then stir in 3 Tablespoons peanut butter until smooth, and then stream back into the soup. I know, I know – peanut butter in soup?! Sounds crazy but it actually so well with the coconut milk, sweet potatoes, and curry powder. You don’t really taste “peanut butter” – it just adds a great depth of flavor.
Last step is to turn the heat down to medium then simmer the soup until the sweet potatoes have softened, another 8-10 minutes.
Just before serving, squeeze in the juice of 1/2 lime then scoop the soup into bowls with plenty of cooked white rice and chopped fresh cilantro. The weather may be cold, but this soup will warm your heart and soul. Thanks again, Trish, for this awesome recipe – I hope you all enjoy as much as I did!
free email bonus!
5 Day Clean Eating Guide
Fresh and craveable recipes + healthy eating tips!
Senegalese Soup
Description
Senegalese Soup is a healthy, gluten-free soup recipe that's chock-full of sweet potatoes, chickpeas, warming curry and coconut milk. Easy, quick, and delicious!
Ingredients
- 2 Tablespoons extra virgin olive oil
- 1 large shallot or small onion, finely chopped
- 1 small red bell pepper, finely chopped
- 2 jalapeños (or 1 for a mild soup,) seeded and minced
- salt and pepper
- 2 cloves garlic, pressed or minced
- 1 medium-sized sweet potato, peeled and diced small
- 4 cups (32oz) gluten-free chicken or vegetable broth
- 15oz can chickpeas, drained and rinsed
- 14oz can lite coconut milk
- 1 cup crushed tomatoes
- 1 teaspoon curry powder
- 3 Tablespoons peanut butter
- juice of 1/2 lime
- cooked white rice
- chopped fresh cilantro
Directions
- Heat oil in a large soup pot or Dutch oven over medium heat. Add shallot or onion, red bell pepper, and jalapenos, season with salt and pepper, then saute until vegetables are tender, 5-7 minutes. Add garlic then saute for 30 more seconds or until very fragrant.
- Add sweet potatoes, chicken broth, chickpeas, coconut milk, crushed tomatoes, curry powder, salt, and pepper, then turn heat up to high to bring soup to a boil. Once boiling, scoop some of the liquid into a small dish with the peanut butter then stir until smooth. Stream back into the soup then stir to combine. Turn heat down to medium then simmer until sweet potatoes are tender, 8-10 minutes.
- Remove soup from heat then stir in lime juice. Taste then add more salt, pepper, and/or lime juice if necessary. Serve with cooked white rice and chopped fresh cilantro.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
I’m laughing about you trying to figure out the name thing, Kristin, since it’s just what we’ve christened this soup in our own household! Though I’ve long since forgotten what the original recipe might have been called, I’ve modified it so much that it’s now a different dish. Still, it contains lots of complementary flavors that are used in Senegalese cooking, so there you have it. Mystery solved. I’m so very happy that you liked it as much as we do!
Thank you again, Trish, this was such a treat! :)
Oh my gosh, this soup looks amazing, Kristin! I’m dreading the snow we are supposed to get in Colorado this afternoon- I’m like you when it comes to winter. Yesterday I was wearing two wool sweaters at the same time and was still cold! My husband pokes fun at me every single day but I am so not made for cold weather.
Haha! I know the feeling!! Stay warm, Brianna!
Hey Iowa Girl,
This dish looks really delicious. Trish in France is awesome. My grandkids love chick peas & assertive flavors so I’m making a big batch for all of us. Substituting baby golds for the sweet potatoes because I’m not big on sweet pots. Cook’s privilege.
Absolutely! I added the lime juice and extra peanut butter because it’s fun to make it your own! Hope you enjoy, Charlie!
This looks interesting. How spicy is it and how can you cut some of the spiciness?
With 1 jalapeño it’s maybe a 2/10 on the spicy scale.
Thanks for sharing this recipe Kristen! I recently converted to going vegan almost 3 months ago, and this soup looks like a win, win, win dish!
I just happened to have everything needed for this soup, lucky me. It’s a keeper! Just a couple adjustments: I used 2 sweet potatoes and only 1 jalapeño, which I didn’t deseed, leaving it plenty spicy (I tasted the jalapeno and it seemed quite powerful, which is why I only went with one. They seem to vary so much individually, you just don’t know until you cut it open.) Loved the bright, bold flavors. Super easy to throw together. Will definitely make again, perhaps garnished with peanuts next time!
LOVE when that happens!! I think I’m going to keep the seeds in next time, too. So glad you liked it, Lauren!
This made me smile! I grew up as a missionary kid in Senegal, West Africa, and we never ate a soup like this. :) However, Senegal is one of the world’s major producers/exporters of peanuts, and one of their most popular dishes, called “Mafe” (MAH-fay), is a tomato-and-peanut-butter sauce.
Based on my Pinterest observations (in other words : SUPER-scientific!), it seems like any sauce or soup that combines the two flavors is now dubbed “Senegalese” or “West African”. Authentic or not, it makes me happy to see my old home’s name pop up here and there. ;)
Thanks for a great blog. My family particularly LOVES your shawarma garlic sauce and Shrimp Boil Soup.
Have a happy Christmas season!
That is too cool, Coorie!! I hope you enjoy the soup if you try it, and happy Christmas to you too!
This looks so yummy! I love making soups with curry paste and coconut milk– it’s an unexpected comfort food
Whoa, that looks so delicious I’m definitely trying this weekend! Although I have to admit my vegan pasta is pretty fulfilling too :p
Soul warming soup!! DELISH
Made this for dinner tonight! Absolutely delish! Thanks again for another great recipe! ??
So glad you enjoyed as much as I did, Heather! Thanks for the feedback!
I made this over the weekend for my family and we all loved it! You were totally right- peanut butter wasn’t weird at all. Thanks so much for sharing!
Glad you took a risk, Sarah!! I just finished up my last bowl from the pot and am missing it already!
Made this last night and we’re LOVING it. Thank you! Its a great lunch to warm up for lunches the next day too!
YAY! So glad you guys loved it, Bridget! :)
I made this yesterday, it’s delicious! I added a bit of fresh grated ginger and love the extra kick from the ginger. With a generous scoop of brown rice it’s a perfect meal to pack for lunch at work. Thanks for the delicious recipe!
Oh that sounds awesome – will definitely have to try that sometime!
Kristin, I made this soup last night and it was a huge hit! I just wanted to say thank you for sharing.
You bet, Emilie! So glad you liked it!
Holy cow- made this tonight and it is absolutely incredible! I added ground pork and used butternut squash since I didn’t have sweet potato in hand. So so awesome!!
I love the idea of ground pork! I made shredded chicken to add to this soup but didn’t like the combo of shredded meat with the vegetables for some reason. Ground meat though I can definitely see working well!
I love spicy peanut stew, and this delicious looking recipe seems very similar. Can’t wait to give it a try!! Thanks for sharing!
Wow, I just made this and it’s amazing!!! I think I might double the peanut butter because I love peanut butter in savory dishes but it’s amazing either way. I’ve been reading for years but never commented, thanks Kristen for all the great recipes!
So glad you liked it, Corrie! I’ve made it with a 1/4 cup peanut butter but found it made the soup just a liiiiitle too sweet. That said, I used Jif Naturals which has added sugar, so if you used natural peanut butter 1/4 cup or more would be delicious!
I made this last night and it was fantastic! I’m curious if you peel the skin off your chickpeas? I always do, but wondered how much of a difference it would make if I didn’t in this recipe.
Hmm, I’m not sure! I just use canned chickpeas and aren’t sure if those are peeled. I’m thinking not, right?
Made this soup for lunch today. WOW! It was very tasty! Thanks so much for sharing this recipe- perfect for our first freezing cold day in Kansas City this season!
You got it! Saw you guys were getting some snow yesterday – perfect “cozy up with a big bowl of soup” weather!
This recipe was passed along by a friend who had rave reviews. I totally went full-fat with the coconut milk option..can’t help it – love to lick the lid from the can. Great flavor combinations. Your explanation of the peanut butter “adding depth” is perfectly described. Thanks for sharing.
I wanted to also say how delicious this soup is (like so many of your recipes). The coconut milk and peanut butter make it a bit heartier than some other vegetarian soups. I probably used 1/4 cup peanut butter (I didn’t measure it) and it was perfect.
This is SO GOOD! Comforting & satisfying without being too rich. That squeeze of lime at the end is the perfect little zing. We have had an IGE holiday season – your bbq ribs on Christmas Eve, the fruit tree on Christmas morning, chicken & rice planned for supper this week, and this soup for my workday lunches this week. Thanks for all of the great recipes!
Made this tonight and really enjoyed it! I ended up doubling the peanut butter and curry powder. I added salt at the end instead of during cooking to make sure I didn’t add too much. I also omitted the lime juice. Garnishing with cilantro was key to the flavor combination. Yum!
This was SOOOOOOOO good! Yaye, I know I can’t always count on you for an amazing recipe!
Absolutely delicious. Served to a party of 9 – ALL enjoyed and went back for seconds,
I really, really, want to make this! Unfortunately I don’t have any curry powder. Can I omit that? The only spices I have now in my tiny student kitchen are cumin, chili powder, and of course S+P.
Hi Cindy! Tones sells mini spice containers for $.99 if you’re able to pick one of those up!
Love this soup!!! Thank You for sharing!
[…] @ Moroccan Carrot Red Lentil Soup Provencal Vegetable Soup with Pistoe @ Karens Kitchen Stories Senegalese Soup @ Iowa Girl Eats Kotosoupa Recipe Greek Chicken Lemon Soup @ Cooking on the Weekends Minestrone Quinoa Soup @ Namely […]
Anyone with peanut allergies tried to sub in any other nut butters? (No tree nut allergy)
While I haven’t tried other nut butters, I made this for years without the peanut butter and truthfully, I think it is just as good without.
This soup is too legit to quit! Soooooo good 👌🏼
Do you think I can substitute almond butter instead of peanut butter? My son is allergic. This looks really good!
Sure, I think that could work! Cashew butter could be good too!
Kristin, I made this soup for my sister and brother-in-law after we shoveled snow for 3 hours on a cold day. This soup is fabulous. We all ate 2 bowls! Every ingredient is necessary to combine to make the most wonderful flavor. I’ll make this over and over. Thanks so much for this recipe.
I’m so glad you all loved it, Shelley! Thank you so much for your feedback!
[…] all the amazing flavors coming from a pot of this Senegalese Soup from Iowa Girl […]
I made this soup last night and immediately sent the recipe to several friends and I talked about it all day at work! Next time, I will definitely double it; it’s just too good not to share. I’m a huge soup fan; I even started a very popular Soup Group at work. I can’t wait to make this when it’s my turn to make soup again!
Looks delicious and I do intend to make it, but I thought you might want to know that chicken broth is not vegetarian. The soup would need to be made with vegetable broth to be vegetarian, which would make it vegan, too! Just a note so that if one of your readers makes it for a vegetarian friend, they know to sub out the chicken broth no matter what! Thanks for the recipe!
would you know how much protein a serving of this might include?
This is filling with or without the rice and so delicious! I have made for numerous friends and its always a favorite.
I’m so happy to hear that, Carmen! Thank you so much for your feedback and recipe rating!
One of my favorite soups to make! It is perfect for a cooler day.
Agreed! Healthy and cozy!
Absolutely delicious soup, I even ate it for breakfast.
We went from 100 degrees to 30 and snowing in Denver yesterday, so I was SO GLAD to have everything on hand for this recipe. I’m not a big curry fan but it wasn’t at all overpowering. My three picky eaters (7, 5, 3) GOBBLED it up. Ate another bowl for lunch. I’ll eat anything topped with lime and cilantro!
One of my absolute favorite soups, shared with me by my friend Kathleen a couple of years ago and recommended your site to me! So glad it is “soup weather” now so I can make pots of it!!
This was so delicious! I will definitely make again and again.
This was a hit! We may use full fat coconut milk next time and a little bit of extra peanut butter. Thanks for a great recipe!