Groundnut soup, also known as peanut soup, is a hearty stew popular in Nigeria, especially in the southern and central regions. You’re in for a treat if you give this recipe a go.
With a blend of peanuts, leafy greens, and spices, each spoonful bursts with flavour. The best part is how easy it is to make with ingredients you probably already have. In this article, you will learn about the authentic Nigerian groundnut soup recipe. From its origin, health benefits, and ingredients to how it is prepared.
What Is Groundnut Soup?
Groundnut soup, also known as peanut soup, is a delicious West African dish. It’s made from groundnuts (peanuts) and blended until creamy and smooth. The groundnuts provide a rich and hearty base for the soup.
Origin of Groundnut Soup (Peanut Soup)
Peanut stew, also known as maafe (Wolof, mafé, maffé, maffe), sauce d’arachide (French), or tigadèguèna, is a staple meal in Western Africa, where it originated from. This meal is thought to have originated from the Malian Mandinka and Bambara ethnic groups, who ground roasted peanuts into a paste and used it as a basis for a savoury stew. The recipe spread throughout the region over time, with many variations arising in different countries, including Nigeria.
Groundnut soup has been a staple of Nigerian cuisine for centuries. Traditionally, groundnuts (peanuts) were an important crop in Nigeria, as they provided much-needed protein.
Groundnut soup is a favourite of the Esans and Esako ethnic groups of southern Nigeria. Groundnut soup is usually eaten with starch like fufu, eba, pounded yam or rice. This hearty, delicious soup is popular throughout Nigeria and a source of pride in its cultural heritage.
Health Benefits of Groundnut Soup
Groundnut soup is packed with nutritional benefits. Here are 7 main health benefits of this tasty dish:
- High in plant-based protein: Groundnuts (peanuts) are a great source of vegan protein. Just one cup contains over 30 grams of protein, which is over half of the daily requirement for most adults.
- Heart-healthy fats: Groundnuts contain monounsaturated fats, the “good” fats that are beneficial for heart health and cholesterol levels. They help lower “bad” LDL cholesterol and raise “good” HDL cholesterol.
- Antioxidants: Groundnuts are a good source of antioxidants like resveratrol, which helps prevent cell damage and provides anti-aging benefits. Antioxidants may help reduce the risk of some diseases like cancer and Alzheimer’s.
- Vitamins and minerals: Groundnuts provide many vitamins and minerals, including niacin, folate, magnesium, phosphorus, manganese, and B vitamins. These are important for energy, metabolism, bone health, and cell growth.
- Fiber: Groundnuts are high in fiber, which aids digestion and helps keep you feeling full. Fiber can help with weight management and is important for digestive and gut health.
- Healthy for eyes: Groundnuts contain vitamin E, lutein, and zeaxanthin, which are beneficial for eye health and may help prevent age-related macular degeneration and vision loss.
- May aid longevity: Some research shows that eating groundnuts regularly may add years to your life. Groundnuts contain compounds that are linked to a lower risk of some age-related diseases and mortality.
Nigerian Groundnut Soup Recipe
Groundnut soup, also known as peanut soup, is a staple Nigerian dish of stew made with groundnuts and leafy greens. With the right ingredients and a few tips, you’ll be enjoying a bowl of delicious groundnut soup in no time.
Ingredients for Groundnut Soup
To make Nigerian Groundnut Soup, you’ll need the following ingredients:
Peanuts
The star of the show is peanuts, also called groundnuts. Use 500g raw peeled groundnuts (peanuts)
Chili peppers
Scotch bonnet, cayenne peppers, or habanero peppers add heat and flavour. Use 1-3 peppers, seeded and chopped, depending on how spicy you want the soup.
Onion
Diced white onions, about 1-2 bulbs, provide an aromatic base for the soup.
Leafy greens
Use Spinach, pumpkin, or bitter leaves, roughly chopped.
Palm oil
Red palm oil gives the soup its characteristic orange colour and savoury flavour. You can substitute vegetable oil if palm oil is unavailable.
Stock
Beef, shaki (cow tripe), stock fish, dried fish, or any protein of choice. This helps create the brothy base of the soup.
Seasonings
Ground crayfish, stock cubes, and salt.
Step-by-Step Instructions for Making Groundnut Soup
Once you have the ingredients prepped, it’s time to start cooking the groundnut soup. This rich and creamy soup may take a while to make, but the flavorful result will be well worth it.
To make delicious Groundnut Soup, follow these simple steps:
Instructions
- Roast the raw groundnuts in a pan, stirring constantly till they are done. Set aside to cool down completely, then grind into powder with a dry mill.
- Start cooking the shaki first; it is the toughest meat in the bunch. Then pour water in the pot, keep water to the same level as the shaki in the pot and top it up as you cook.
- When the shaki starts to curl, add the dry fish and stockfish.
- When the shaki is almost done, add the beef and stock cubes and cook till all the meat and fish are well cooked.
- Add crayfish, salt and pepper, then cover till it boils.
- Transfer the meat and fish to a container or bowl, leaving just the stock in the pot.
- Add the ground groundnuts and stir very well till there are no lumps. Reduce the heat to low.
- Stir every 3-5 minutes and top up the water if necessary. This mixture burns easily, so watch it closely.
- Cook till a thin film of clear oil appears on the surface. This should take about 15 minutes. Add palm oil and stir very well.
- Add the beef and fish, stir and cook on low heat till it boils.
- Add the vegetables, stir and leave to simmer. After about a minute, your tasty groundnut soup is ready. Serve the soup with a side of Pounded Yam, Fufu, or Eba. Enjoy your tasty Groundnut Soup!
The longer cooking time allows the peanuts to soften completely and release their natural oils, giving the soup a rich, creamy texture. Adjust the chilli peppers based on how spicy you want the soup.
Tips for Getting the Perfect Texture and Flavor
To achieve a perfect creamy and thick texture in your groundnut soup, follow these tips:
Use freshly ground peanuts
Whole peanuts that you grind yourself right before making the soup provide the best flavour and texture. Groundnuts can go rancid quickly after grinding, so pre-ground peanuts may lack freshness.
Simmer the soup
A long, slow simmer is key. Simmering the soup for at least 30-45 minutes allows the flavours to blend, the groundnuts to soften and thicken the broth, and the spices to infuse into the soup.
Use a blender
Blending part of the simmered ingredients smooths and enriches the texture of the soup. Blend about 1/3 to 1/2 of the soup, then mix it back into the rest of the pot. You can also blend in additional ingredients like groundnuts, chilli peppers, or leafy greens.
Add extras (optional)
For extra flavour and nutrition, stir in leafy greens like Spinach in the last few minutes of cooking, chilli peppers, or shrimp. These additions are optional but can enhance the overall heartiness and taste of the dish.
The key is not to rush the cooking process. Simmering the soup slowly helps the flavours develop and blend together. You can also use a blender to achieve an even smoother and creamier texture if desired. Groundnut soup is meant for sharing, so cook up a big batch and invite friends and family over to enjoy this delicious West African comfort food.
Frequently Asked Questions
Have some questions about making groundnut soup? Here are some common ones:
How long will Groundnut Soup last?
Groundnut soup can be kept refrigerated for 3 to 5 days if it is in an airtight container. If you want to extend its shelf life, freeze it for up to 3 months.
Can groundnut soup be made vegetarian or vegan?
Absolutely! Omit the meat or fish and use vegetable stock. Add extra veggies like bell peppers or leafy greens. You can also use vegetables and plant-based protein sources like tempeh or tofu.
Why is it called groundnut soup?
Groundnuts refer to peanuts, which are legumes that grow underground. Groundnuts are staples used to thicken and flavour this classic West African soup.
Conclusion
So there you have it: a delicious bowl of Nigerian groundnut soup is within your reach. With minimal ingredients, time, and effort, this hearty peanut-based soup can be a perfect weeknight meal or something to share with friends and family. The array of spices provides a depth of flavour that lingers pleasantly on your tongue. The next time you’re looking for an easy, budget-friendly dish with an exotic twist, give groundnut soup a try.