What country is peanut soup from?

Peanut soup originates from multiple regions , but it's most famously associated with West Africa —especially Ghana, Nigeria, and Senegal. In South America, Bolivia, particularly the Tarija region , also has a rich tradition of peanut-based soup known as sopa de maní . While ingredients and spices vary by region, the peanut remains a beloved staple across cultures.

Is peanut soup good for you?

Yes, peanut soup can be very healthy , especially when it’s dairy-free and made from whole, clean ingredients. Peanuts are rich in plant-based protein , healthy fats , and fiber , making them a satisfying and heart-healthy base. When combined with vegetables, herbs, and spices, the soup becomes a nutrient-dense meal that supports digestion, energy, and satiety. For more health-forward ideas, explore our dairy-free protein shakes packed with similar plant-based goodness.

Is peanut soup good for diabetics?

In moderation, yes. Thanks to peanuts’ low glycemic index , they help control blood sugar levels. Plus, the fiber and protein in Tarija peanut soup slow digestion and glucose absorption. Just make sure to limit high-starch additions like potatoes or white rice if you're watching your carb intake. Using sweet potatoes or quinoa instead is a great alternative.

What are the spices in African peanut soup?

African peanut soups typically include bold, warming spices like ginger, garlic, chili peppers, curry powder , and sometimes coriander or bay leaf . These differ from the milder Bolivian version , which often uses cumin, paprika, and parsley . Both profiles are rich and aromatic, highlighting how peanuts adapt beautifully to different spice blends.

Yes, vegan is always dairy-free . A vegan diet excludes all animal products, including milk, cheese, butter, and cream. So any vegan version of Tarija peanut soup is inherently dairy-free . However, not all dairy-free foods are vegan (e.g., dairy-free soups might still contain chicken broth), so it’s important to check the ingredients. Looking for inspiration? Try our dairy-free protein shakes for energizing, vegan-friendly sips.

Tarija Peanut Soup – The Best Dairy-Free Comfort Dish to Try Today

Name: Tarija Peanut Soup Recipe – Dairy-Free
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Bolivian
Ingredients: 1 cup raw peanuts (toasted, skinless); 1 onion, 2 garlic cloves, 2 potatoes, 1 carrot; 1 tbsp tomato paste; 1 tsp cumin, 1/2 tsp paprika; 4 cups veggie broth, salt & pepper; Optional: parsley, fries, rice

Tarija Peanut Soup Recipe – Dairy-Free

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A rich and creamy Bolivian classic—reimagined without dairy! This dairy-free Tarija peanut soup blends toasted peanuts, vegetables, and spices into a nourishing, comforting dish that’s naturally gluten-free and full of plant-based protein.

Author: Nia Yarden
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 6 servings 1x
Category: Soup
Method: Stovetop
Cuisine: Bolivian
Diet: Gluten Free

Ingredients

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1 cup raw peanuts (toasted, skinless)
1 onion, 2 garlic cloves, 2 potatoes, 1 carrot
1 tbsp tomato paste
1 tsp cumin, 1/2 tsp paprika
4 cups veggie broth, salt & pepper
Optional: parsley, fries, rice

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Instructions

Instructions:

Toast and blend peanuts.
Sauté onion, garlic, and veggies.
Add tomato paste and broth.
Simmer till veggies are soft.
Stir in peanut paste. Simmer again.
Garnish and serve hot.

Notes

Vegan-friendly, gluten-free adaptable. Great for freezing.

Nutrition

Serving Size: 1 bowl (approx. 1.5 cups)
Calories: 325 kcal
Sugar: 4 g
Sodium: 420 mg
Fat: 24 g
Saturated Fat: 3.5 g
Unsaturated Fat: 17 g
Trans Fat: 0 g
Carbohydrates: 20 g
Fiber: 5 g
Protein: 12 g
Cholesterol: 0 mg

Find it online: https://www.nytrecipe.com/tarija-peanut-soup-recipe/