Chunky peanut soup

Make this peanut soup for lunch. Nutrient-dense, peanuts are a great source of good-for-you fats, protein and fibre, as well as stress-busting B vitamins

  • Prep:20 mins
    Cook:25 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 403
  • fat 14g
  • saturates 2g
  • carbs 48g
  • sugars 0g
  • fibre 13g
  • protein 14g
  • salt 1.35g


  • 2tbsp rapeseed oil
  • onions, chopped (320g)
  • 1tbsp chopped ginger
  • 3 large garlic cloves, chopped
  • 1 fresh chilli, deseeded and chopped
  • 2tbsp mild curry powder
  • 1tsp cumin seeds
  • 400g can chopped tomatoes
  • 1.2l boiling vegetable stock, made with 3 tsp vegetable bouillon
  • 3tbsp chunky peanut butter
  • 2tbsp tomato purée
  • 400g potatoes, unpeeled and diced
  • 320g butternut squash, finely diced
  • 400g can chickpeas, drained
  • 200g Savoy cabbage, shredded
  • ⅓ x 30g pack fresh coriander, chopped


  1. Heat the oil in a large pan (it makes a big quantity) and fry the onions and ginger, stirring frequently, for 10 mins until starting to turn golden. Add the garlic and chilli, cook for a few mins more, then stir in the curry powder and cumin seeds.

  2. Pour in the tomatoes and stock, add the peanut butter and tomato purée, then bring to the boil. Stir in the potatoes, squash, chickpeas and cabbage, then cover the pan and leave to simmer for 15 mins until the vegetables are tender. Stir in the fresh coriander, then spoon two portions into two bowls and serve. Cool and chill the remainder to eat another day. Will keep chilled for up to three days. To serve, reheat in a pan until piping hot.

    This recipe is part of our free 7-day healthy diet plan. To access the full meal plan, click here.

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