Ghanaian Groundnut Soup

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Ghanaian Groundnut Soup

Serves 4 adults (or a family with several kids)

15 minutes prep time

30 minutes cooking on the hob


Source: Hamlyn 200 Super Soups

Gluten-free: Yes

Dairy-free: Yes

This is a total winner in our house – it’s from a little recipe book called 200 Super Soups that I’ve had for years. The kids absolutely love it and guests always comment on how tasty it is – you’d not think it from the ingredients as it looks deceptively simple but it’s really delicious and hearty. Traditionally this soup is served with 'foo foo' - which is basically just mashed potato shaped into balls that you dunk in the soup. If you don’t want to do this, then you can just serve with crusty bread, or even just have the soup on its own – it’s surprisingly filling. 


  • Onion (1, finely chopped)
  • Carrots (recipe says 2 but I usually use about 4, diced)
  • Tomatoes (500g, roughly chopped)
  • Peanuts (roasted & salted, 100g)
  • Piri piri sauce (optional - half tsp or however much you want, depends how hot you like things - if you don’t have Piri Piri, Tabasco or any hot sauce works well)
  • Vegetable stock (1 litre - it's also nice with fish or chicken stock if you're not veggie)
  • Sunflower / groundnut oil (1 tbsp)
  • Crushed chilli flakes (optional, to serve)

Optional for the Foo Foo

  • Potatoes (1-2 per person)


  1. Optional: if you want to serve with Foo Foo start by boiling the potatoes.
  2. Fry the onion and carrot in oil until soft and just turning golden
  3. Add the tomatoes and Piri Piri, stir in well and cook for 1 minute
  4. Grind the peanuts in a spice mill or liquidiser until it’s a powder like ground almonds
  5. Add the ground peanuts and the stock and stir well. Bring to the boil
  6. Cover and leave to simmer for 20-30 minutes
  7. If you're making Foo Foo, when the potatoes are boiled, mash and shape into balls for dunking. Set aside.
  8. When the soup is ready, blend with a hand blender until smooth
  9. Season to taste – it often needs a decent bit of salt – I like using sea salt
  10. Serve, topped with crushed chillies and a few whole peanuts on top (optional) and on the side, the Foo Foo or crusty bread. If you can eat them, the crushed chillies really do lift this and taste amazing – my 12 year old douses his in them!
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