There is absolutely nothing better than this African Peanut Soup when you need an easy dinner idea! It’s nutty, delicious, and is the perfect comfort food!
Why You HAVE To Try This African Peanut Stew
- Easy. Just a few steps to make African Peanut Soup .
- Fast. Less than 30 minutes from start to finish.
- Pour and Cook. No kitchen full of dishes to clean up.
- Low Carb. 9 Net Carbs per serving.
- Authentic. Tastes like my favorite take out.
- Healthy. Packed with vegetables but still a family-friendly dish.
What Is In This Low Carb Stew
- Onion
- Garlic
- Minced Ginger
- Kosher Salt
- Ground Cumin
- Ground Coriander
- Black Pepper
- Ground Cinnamon
- Ground Cloves
- Tomato Paste
- Boneless skinless chicken, either breasts or thighs
- Swiss chard or other leafy greens of your choice)
- Frozen Mixed Vegetables
- Water
Where Does African Peanut Stew Originate?
This Groundnut Soup is native to Nigeria and is eaten with yams instead of rice. However, it is very popular in Taiwan, Virginia (US) and Ghana.
Needless to say, no matter where you live, this is a delicious comfort meal.
Does African Peanut Soup Taste Like Peanut Butter?
It depends. Do you want it to?
The peanut butter flavor intensity in this Groundnut Stew is entirely up to you and how much peanut butter you add to the broth.
The best way I can describe this is that the African Soup Recipe should have a clear hint of it, but not be overwhelmed by it.
How To Make This African Peanut Soup
- Add chopped onions and garlic to the Instant Pot .
- Add chicken breast and frozen mixed vegetables to the inner liner.
- Pour in remaining spices.
- Add chopped swiss chard or other leafy green of your choice.
- Pour in water and seal your Instant Pot. Cook under high pressure for 10 minutes. Let pressure release naturally.
- Mix in the peanut butter a little at a time. Taste with each addition as your reward for cooking.
Tips And Tricks For Making Groundnut Stew
- The final sauce should be thick enough to coat the back of a spoon in a thin layer.
- Feel free to sub whatever you want that sounds better/meets allergy needs, such as sunflower butter for peanut butter.
- Make sure you add the peanut butter gradually and give it a taste every time you add a bit more. You want a slight peanut butter taste, not an overwhelming one.
- Use whatever greens you have in your refrigerator to make this a healthy, well-rounded recipe.
Looking For More Tasty African Cuisine? Or More Peanut Butter Dishes?
- Moroccan Chickpea Soup - A Vegan pour and cook recipe.
- Instant Pot Kenyan Kunde - A nutritious recipe with black-eyed peas and peanuts.
- Dukkah Seasoning Mix - add some Egyptian spice to your dishes!
- Kenyan Kunde - Also has peanut butter in the sauce.
- Air Fryer Thai Chicken - Another recipe that surprisingly uses peanut butter.
- Peanut Butter Fat Bombs - Perfect for a ketogenic diet.
- Asian Peanut Dressing - Makes for a perfectly delicious salad.
Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!
Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .
African Peanut Soup
Ingredients
- ▢ 1 cup ( 160 g ) Onion , chopped
- ▢ 2 tablespoons ( 2 tablespoons ) Garlic , minced
- ▢ 1 tablespoon ( 1 tablespoon ) Minced Ginger , minced
- ▢ 1 teaspoon ( 1 teaspoon ) Kosher Salt
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Cumin
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Coriander
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Black Pepper
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Cinnamon
- ▢ 1/8 teaspoons ( 0.13 teaspoons ) Ground Cloves
- ▢ 1 tablespoon ( 1 tablespoon ) Tomato Paste
- ▢ 1 pound ( 453.59 g ) boneless skinless chicken , either breasts or thighs, cut into large chunks
- ▢ 3-4 cups ( 108 g ) swiss chard , chopped (or other leafy greens of your choice)
- ▢ 1 cup ( 182 g ) Frozen Mixed Vegetables
- ▢ 1/2-1 cup ( 125 g ) Water
For finishing
- ▢ 1/3-1/2 cup ( 86 g ) Crunchy Peanut Butter
Instructions
- Put in all ingredients except peanut butter into your Instant Pot and set your cooker to High Pressure for 10 minutes. I used a frozen block of chicken thighs which took about 15 minutes, so just adjust cooking time based on what cut of meat you’re using.
- Allow it to release pressure naturally and open the lid carefully.
- Mix in the peanut butter a little at a time. Taste with each addition as your reward for cooking. Taste the peanut butter too, make sure it’s good stuff.
- Serve hot and enjoy!
Watch The Video
- The final sauce should be thick enough to coat the back of a spoon in a thin layer.
- Feel free to sub whatever you want that sounds better/meets allergy needs, such as sunflower butter for peanut butter.
- Make sure you add the peanut butter gradually and give it a taste every time you add a bit more. You want a slight peanut butter taste, not an overwhelming one.
Get support & connect with our community on Facebook!
Nutrition
Originally Published June 29, 2019
Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!
Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .
There is absolutely nothing better than this African Peanut Soup when you need an easy dinner idea! It’s nutty, delicious, and is the perfect comfort food!
Why You HAVE To Try This African Peanut Stew
- Easy. Just a few steps to make African Peanut Soup .
- Fast. Less than 30 minutes from start to finish.
- Pour and Cook. No kitchen full of dishes to clean up.
- Low Carb. 9 Net Carbs per serving.
- Authentic. Tastes like my favorite take out.
- Healthy. Packed with vegetables but still a family-friendly dish.
What Is In This Low Carb Stew
- Onion
- Garlic
- Minced Ginger
- Kosher Salt
- Ground Cumin
- Ground Coriander
- Black Pepper
- Ground Cinnamon
- Ground Cloves
- Tomato Paste
- Boneless skinless chicken, either breasts or thighs
- Swiss chard or other leafy greens of your choice)
- Frozen Mixed Vegetables
- Water
Where Does African Peanut Stew Originate?
This Groundnut Soup is native to Nigeria and is eaten with yams instead of rice. However, it is very popular in Taiwan, Virginia (US) and Ghana.
Needless to say, no matter where you live, this is a delicious comfort meal.
Does African Peanut Soup Taste Like Peanut Butter?
It depends. Do you want it to?
The peanut butter flavor intensity in this Groundnut Stew is entirely up to you and how much peanut butter you add to the broth.
The best way I can describe this is that the African Soup Recipe should have a clear hint of it, but not be overwhelmed by it.
How To Make This African Peanut Soup
- Add chopped onions and garlic to the Instant Pot .
- Add chicken breast and frozen mixed vegetables to the inner liner.
- Pour in remaining spices.
- Add chopped swiss chard or other leafy green of your choice.
- Pour in water and seal your Instant Pot. Cook under high pressure for 10 minutes. Let pressure release naturally.
- Mix in the peanut butter a little at a time. Taste with each addition as your reward for cooking.
Tips And Tricks For Making Groundnut Stew
- The final sauce should be thick enough to coat the back of a spoon in a thin layer.
- Feel free to sub whatever you want that sounds better/meets allergy needs, such as sunflower butter for peanut butter.
- Make sure you add the peanut butter gradually and give it a taste every time you add a bit more. You want a slight peanut butter taste, not an overwhelming one.
- Use whatever greens you have in your refrigerator to make this a healthy, well-rounded recipe.
Looking For More Tasty African Cuisine? Or More Peanut Butter Dishes?
- Moroccan Chickpea Soup - A Vegan pour and cook recipe.
- Instant Pot Kenyan Kunde - A nutritious recipe with black-eyed peas and peanuts.
- Dukkah Seasoning Mix - add some Egyptian spice to your dishes!
- Kenyan Kunde - Also has peanut butter in the sauce.
- Air Fryer Thai Chicken - Another recipe that surprisingly uses peanut butter.
- Peanut Butter Fat Bombs - Perfect for a ketogenic diet.
- Asian Peanut Dressing - Makes for a perfectly delicious salad.
Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!
Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .
African Peanut Soup
Ingredients
- ▢ 1 cup ( 160 g ) Onion , chopped
- ▢ 2 tablespoons ( 2 tablespoons ) Garlic , minced
- ▢ 1 tablespoon ( 1 tablespoon ) Minced Ginger , minced
- ▢ 1 teaspoon ( 1 teaspoon ) Kosher Salt
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Cumin
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Coriander
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Black Pepper
- ▢ 1/2 teaspoons ( 0.5 teaspoons ) Ground Cinnamon
- ▢ 1/8 teaspoons ( 0.13 teaspoons ) Ground Cloves
- ▢ 1 tablespoon ( 1 tablespoon ) Tomato Paste
- ▢ 1 pound ( 453.59 g ) boneless skinless chicken , either breasts or thighs, cut into large chunks
- ▢ 3-4 cups ( 108 g ) swiss chard , chopped (or other leafy greens of your choice)
- ▢ 1 cup ( 182 g ) Frozen Mixed Vegetables
- ▢ 1/2-1 cup ( 125 g ) Water
For finishing
- ▢ 1/3-1/2 cup ( 86 g ) Crunchy Peanut Butter
Instructions
- Put in all ingredients except peanut butter into your Instant Pot and set your cooker to High Pressure for 10 minutes. I used a frozen block of chicken thighs which took about 15 minutes, so just adjust cooking time based on what cut of meat you’re using.
- Allow it to release pressure naturally and open the lid carefully.
- Mix in the peanut butter a little at a time. Taste with each addition as your reward for cooking. Taste the peanut butter too, make sure it’s good stuff.
- Serve hot and enjoy!
Watch The Video
- The final sauce should be thick enough to coat the back of a spoon in a thin layer.
- Feel free to sub whatever you want that sounds better/meets allergy needs, such as sunflower butter for peanut butter.
- Make sure you add the peanut butter gradually and give it a taste every time you add a bit more. You want a slight peanut butter taste, not an overwhelming one.
Get support & connect with our community on Facebook!
Nutrition
Originally Published June 29, 2019
Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!
Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .
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African Peanut Soup
Ingredients
- 1 cup Onion chopped
- 2 tablespoons Garlic minced
- 1 tablespoon Minced Ginger minced
- 1 teaspoon Kosher Salt
- 1/2 teaspoons Ground Cumin
- 1/2 teaspoons Ground Coriander
- 1/2 teaspoons Ground Black Pepper
- 1/2 teaspoons Ground Cinnamon
- 1/8 teaspoons Ground Cloves
- 1 tablespoon Tomato Paste
- 1 pound boneless skinless chicken either breasts or thighs, cut into large chunks
- 3-4 cups swiss chard chopped (or other leafy greens of your choice)
- 1 cup Frozen Mixed Vegetables
- 1/2-1 cup Water
For finishing
- 1/3-1/2 cup Crunchy Peanut Butter
Instructions
Put in all ingredients except peanut butter into your Instant Pot and set your cooker to High Pressure for 10 minutes. I used a frozen block of chicken thighs which took about 15 minutes, so just adjust cooking time based on what cut of meat you’re using.
Allow it to release pressure naturally and open the lid carefully.
Mix in the peanut butter a little at a time. Taste with each addition as your reward for cooking. Taste the peanut butter too, make sure it’s good stuff.
Serve hot and enjoy!
The final sauce should be thick enough to coat the back of a spoon in a thin layer.
Feel free to sub whatever you want that sounds better/meets allergy needs, such as sunflower butter for peanut butter.
Make sure you add the peanut butter gradually and give it a taste every time you add a bit more. You want a slight peanut butter taste, not an overwhelming one.
African Peanut Soup https://twosleevers.com/african-peanut-soup/
Love white chicken chili but hate all of the carbs that come with it? Searching for your new favorite Keto White Chicken Chili recipe? Try this Chicken Poblano Soup for all of the same flavors without all of the guilt.
Why This Poblano Chicken Soup Is So Good
- Gluten Free . Great for families with food allergies.
- Easy. Only 4 simple steps to make this delicious low carb soup .
- Low Carb . 9 net carbs per serving makes for a guilt-free comfort meal.
- Yummy. You’ll love how rich the flavors are in this incredibly easy Instant Pot Recipe .
Do You Use Beans In Keto White Chicken Chili?
White chicken chili recipes have a lot of white beans in them and I wanted to keep it somewhat lower carb. The other thing I noticed is that they all used canned beans. I don’t want to use canned beans, because I have an Instant Pot that makes great beans.
I get it. Beans are typically one of those foods that are a HARD no when you’re living a low carb lifestyle. But I found one kind of bean that is low in net carbs and actually works with my macros.
What I had to do for this Keto White Chicken Chili recipe was find a way to cook beans and chicken together without leaving one raw and the other overcooked, and use something other than the beans to provide a creaminess to the soup.
So I used small white beans called Navy beans because once soaked, they cook within 10 minutes. But I also added riced/diced cauliflower to add creaminess. I finished it with cream cheese, to add a little good fat, but also a creamy finish to the soup.
The result is a robust Keto White Chicken Chili that’s not spicy but is quite flavorful from all the vegetables and chicken. At about 8 gms net carbs per serving, and 23 gms of protein, it makes an easy low-carb meal.
What Does It Taste Like?
Low Carb White Chicken Chili has a rich, creamy, and mildly spicy flavor with a comforting, hearty texture. The chicken provides tender, juicy bites, while the combination of cumin, coriander, and poblano peppers adds a warm, Southwestern depth. The cauliflower and navy beans give the chili body without making it heavy, and the cream cheese stirred in at the end adds a silky, velvety finish.
Each spoonful is savory, slightly smoky, and perfectly balanced with just enough spice to keep it interesting but not overwhelming.
It’s a cozy, satisfying dish that feels indulgent while staying light and low in carbs.
Do Poblano Peppers Need To Be Peeled?
Well, in most cases the answer is yes. However, thanks to the pressure cooking miracle that is the Instant Pot , there’s no need to peel them for this Chicken Poblano Soup recipe .
Luckily the pressure cooking process takes the otherwise though outer skin and makes it pleasantly soft and perfectly edible.
Ingredients You’ll Need
- 1/2 cup Dried Navy Beans - These mild, creamy beans add body and texture to the chili while keeping it lower in carbs than traditional varieties. Soaking them softens the beans and helps them cook evenly in the Instant Pot.
- 1 cup Onion - Provides a savory, aromatic base that enhances the overall flavor of the chili and adds a hint of sweetness as it cooks.
- 3 Poblano Peppers - Bring a mild, smoky heat and depth of flavor that gives the chili its signature Southwestern flair without making it overly spicy.
- 5 cloves Garlic - Adds bold, aromatic flavor that deepens the savory taste of the dish and complements the spices beautifully.
- 1 cup Cauliflower - Serves as a low-carb thickener and filler that mimics the texture of beans or potatoes, making the chili hearty while staying keto-friendly.
- 1.5 pounds Chicken Breasts - The main protein source, creating tender, juicy bites that absorb the rich flavors of the broth and spices during pressure cooking.
- 1/4 cup Cilantro - Adds a burst of freshness and color at the end, balancing the richness of the creamy broth and enhancing the overall aroma.
- 1 teaspoon Ground Coriander - Brings a warm, citrusy note that complements the cumin and adds complexity to the spice blend.
- 1 teaspoon Ground Cumin - Provides earthy, smoky undertones that define the chili’s classic Southwestern flavor profile.
- 1–2 teaspoons Salt - Enhances all the other flavors and ensures the seasoning is well-balanced throughout the dish.
- 2.5 cups Water - Acts as the cooking liquid that allows the chicken and beans to cook under pressure, later forming the flavorful broth of the chili.
- 2 ounces Cream Cheese - Stirred in at the end to create a smooth, creamy texture and rich flavor, giving the chili its signature velvety finish.
How To Make Keto Chicken Soup
- Put everything except the cream cheese into your Instant Pot and cook at high pressure for 15 minutes. Allow it to release pressure naturally for ten minutes, and then release all remaining pressure.
- Remove chicken with tongs . Using an immersion blender , roughly purée the soup and vegetables.
- Turn your pot onto Sauté, and when the broth is hot and bubbling, put in the cream cheese chunks. Use a whisk to blend in the cream cheese if needed.
- Shred the chicken and put it back into the pot until heated through.
- Serve hot and enjoy!
Watch A Video On How To Make Chicken Poblano Soup
Tips And Tricks
Making Instant Pot Keto White Chicken Chili is an easy and flavorful way to enjoy a creamy, comforting meal that’s low in carbs but full of taste. Here are some tips and tricks to help you make it perfectly every time:
- You can also purée the vegetables and chicken together to get a thicker, more robust soup (as I show you in the video).
- If you want to lower carb counts even more in the Poblano Chicken Soup, omit the beans, double the cauliflower, and cut back the water by about 1/2 cup. That will give you a soup with about 5 gms of net carbs but it will be less robust. Since it only saves you about 3 gms of carbs, I’m not sure the trade-off is worth it, but it depends on what else you’re eating that day.
Variations
Keto White Chicken Chili is incredibly versatile, making it easy to customize with different ingredients and flavor profiles while keeping it low-carb and delicious. Here are some tasty variations to try:
- Spicy Version - Add diced jalapeños, a dash of cayenne pepper, or a few spoonfuls of green chiles for extra heat.
- Creamier Texture - Stir in a splash of heavy cream or a bit more cream cheese for an even richer, velvety consistency.
- Thicker Chili - Use less liquid or add extra cauliflower to give the chili a heartier, stew-like texture.
- Mexican-Inspired Twist - Mix in taco seasoning or top with sliced avocado, shredded cheddar, and a squeeze of lime for a Tex-Mex flair.
What To Eat With Low Carb White Chicken Chili
Low Carb White Chicken Chili is hearty and full of flavor, but it pairs wonderfully with sides that add freshness, crunch, or a little extra indulgence. Here are some delicious ideas for what to enjoy with it:
- Keto Cornbread - Perfect for soaking up the creamy, spicy broth without adding extra carbs.
- Salad - A crisp mix of lettuce, avocado, and cucumbers with a light vinaigrette balances the richness of the chili.
- Cauliflower Rice - A great low-carb substitute for traditional rice that helps stretch the meal and absorb the flavors.
- Roasted Vegetables -Try roasted broccoli, zucchini, or Brussels sprouts for a warm, earthy side.
How Long Does It Last?
Keto White Chicken Chili will stay fresh in the refrigerator for up to 4 to 5 days when stored in an airtight container. Allow it to cool completely before refrigerating to maintain its creamy texture and prevent condensation from watering down the broth.
When reheating, warm it gently on the stovetop over medium heat or in the microwave in short intervals, stirring often to keep the cream cheese base smooth.
Can You Freeze It?
For longer storage, you can freeze it for up to 2 months. Just let it cool and transfer it to a freezer-safe container or bag. Thaw overnight in the refrigerator before reheating.
Keep in mind that the cream cheese may slightly separate after freezing, but a quick stir while reheating will restore its creamy consistency.
More Low Carb Soup Recipes
- Looking for a delicious and warming soup but trying to cut back on carbs? My Low Carb Cream of Mushroom Soup is just the soup for you!
- This Spicy Cauliflower Soup is delicious, low-carb and perfect for any day of the week. It may sound odd to you but I need you to try this!
- This low carb, gluten-free Broccoli Cheese Soup recipe is an effortlessly easy take on a deliciously classic and satisfying soup. I’ll show you a few shortcuts that will make this one of the easiest yet tastiest keto soups you’ve ever made.
- Pork Belly Cabbage Soup - A delightfully hearty and warming soup.
Keto White Chicken Chili | Poblano Chicken Soup
Equipment
- Instant Pot
- Tongs
- Immersion Blender
- Silicone Whisk
Ingredients
- ▢ 1/2 cup ( 91 g ) Dried Navy Beans , soaked for an hour in hot water
- ▢ 1 cup ( 160 g ) Onion , diced
- ▢ 3 ( 3 ) poblano peppers , chopped
- ▢ 5 cloves ( 5 cloves ) Garlic
- ▢ 1 cup ( 107 g ) Cauliflower , diced
- ▢ 1.5 pounds ( 680.39 g ) chicken breasts , large chunks
- ▢ 1/4 cup ( 4 g ) Cilantro , chopped
- ▢ 1 teaspoon ( 1 teaspoon ) Ground Coriander
- ▢ 1 teaspoon ( 1 teaspoon ) Ground Cumin
- ▢ 1-2 teaspoons ( 1 teaspoons ) Kosher Salt
- ▢ 2.5 cups ( 625 g ) Water
For Finishing
- ▢ 2 ounces ( 56.7 g ) Cream Cheese , cut into 1 inch chunks
Instructions
- Put everything except the cream cheese into your Instant Pot and cook at high pressure for 15 minutes. Allow it to release pressure naturally for ten minutes, and then release all remaining pressure.
- Remove chicken with tongs . Using an immersion blender , roughly purée the soup and vegetables.
- Turn your pot onto Sauté, and when the broth is hot and bubbling, put in the cream cheese chunks. Use a whisk to blend in the cream cheese if needed.
- Shred the chicken and put it back into the pot until heated through.
- Serve hot and enjoy!
Watch The Video
Tips And Tricks For Making Poblano Chicken Soup
- You can also purée the vegetables and chicken together to get a thicker, more robust soup (as I show you in the video).
- If you want to lower carb counts even more in the Poblano Chicken Soup, omit the beans, double the cauliflower, and cut back the water by about 1/2 cup. That will give you a soup with about 5 gms of net carbs but it will be less robust. Since it only saves you about 3 gms of carbs, I’m not sure the trade-off is worth it, but it depends on what else you’re eating that day.
Get support & connect with our community on Facebook!
Nutrition
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
