Equipment
Ingredients
Aromatics and Base
- 15 g coconut oil, melted
- 1 yellow onion, diced
- 3 garlic, minced
- 15 g fresh ginger, peeled and grated
Spices
- 3 g ground cumin
- 2 g ground coriander
- 1 g cayenne pepper
Body
- 500 g sweet potato, peeled and cut into 2cm cubes
- 400 g canned crushed tomatoes
- 800 ml vegetable broth, low-sodium preferred
Creaminess and Flavor
- 120 g unsweetened smooth peanut butter, stirred well
- 200 ml full-fat coconut milk
Finishing and Garnish
- 15 ml lime juice, freshly squeezed
- 10 g fresh cilantro, roughly chopped
- 20 g roasted peanuts, crushed
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 520 kcal
- Protein
- 14 g
- Carbohydrates
- 50 g
- Fat
- 33 g
- Fiber
- 9 g
- Sugar
- 16 g
- Sodium
- 878 mg
- Saturated Fat
- 16 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 9 g
- Polyunsaturated Fat
- 4 g
- Potassium
- 1247 mg
- Calcium
- 133 mg
- Iron
- 5.5 mg
- Magnesium
- 164 mg
- Phosphorus
- 290 mg
- Zinc
- 2.3 mg
- Vitamin A
- 992 mcg
- Vitamin C
- 19 mg
- Vitamin E
- 3.2 mg
- Vitamin K
- 3 mcg
- Vitamin B6
- 0.5 mg
- Thiamin
- 0.23 mg
- Riboflavin
- 0.18 mg
- Niacin
- 5.3 mg
- Folate
- 55 mcg
- Water
- 370 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the coconut oil in a heavy-bottomed pot over medium heat. Add the diced onion and cook until softened and translucent.
Add the minced garlic, grated ginger, cumin, coriander, and cayenne pepper to the pot. Stir constantly to release the essential oils of the spices.
Stir in the cubed sweet potatoes, crushed tomatoes, and vegetable broth. Increase the heat slightly to bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot, and let the mixture simmer until the sweet potatoes are completely soft and yield easily to a fork.
Remove the pot from the heat. Use an immersion blender to carefully blend the soup until completely smooth and velvety. If using a standard blender, work in batches and allow steam to escape.
Whisk the peanut butter and full-fat coconut milk into the pureed soup until they are thoroughly dissolved and incorporated.
Return the pot to low heat. Allow the soup to warm through gently for a few minutes. Do not let it boil, as the coconut milk and peanut butter could cause the soup to separate.
Turn off the heat and stir in the fresh lime juice. Ladle the hot soup into bowls and garnish with chopped cilantro and crushed peanuts.
Chef's Notes
- Always choose a natural peanut butter consisting only of peanuts and salt. Processed peanut butters with added sugars and palm oils will make the soup overly sweet and alter the texture.
- For a deeper, caramelized flavor profile, try roasting the sweet potato cubes in the oven at 200 C (400 F) for 25 minutes before adding them to the pot, rather than boiling them from raw.
- The acidity of the lime juice added at the very end is crucial. It cuts through the rich, heavy fats of the peanuts and coconut, instantly brightening the entire flavor profile of the dish.
Storage
Refrigerator: 5 days — Store in an airtight container. Soup will thicken as it chills.
Freezer: 3 months — Freeze in individual portions. Thaw overnight in the refrigerator before reheating.
Reheating: Gently warm on the stovetop over low heat, adding a splash of water or vegetable broth to loosen the texture.
Troubleshooting
Soup looks oily or has separated
Cause: The soup was boiled vigorously after adding the fat-heavy coconut milk and peanut butter.
Fix: Remove from heat immediately. Vigorously whisk the soup or use an immersion blender while slowly pouring in a few tablespoons of hot vegetable broth to re-emulsify the fats.
Prevention: Keep the heat on low and do not allow the liquid to exceed a gentle simmer once the fats are added.
Soup is too thick and resembles a paste
Cause: Sweet potatoes absorbed excessive liquid or the evaporation rate was too high during simmering.
Fix: Gradually whisk in additional hot vegetable broth or water until the desired consistency is reached. Adjust seasoning afterward.
Prevention: Keep the pot covered tightly while simmering the sweet potatoes.
Cultural Context
This recipe draws deep inspiration from Mafe, a traditional groundnut stew that originated with the Mandinka and Bambara people of Mali. Groundnuts (peanuts) were introduced to West Africa in the 16th century and quickly became a staple crop, leading to rich, savory stews that are now celebrated across Senegal, Gambia, and beyond. This version adapts the traditional profile into a smooth, plant-based soup.
