Groundnut Soup (nkatenkwan)

Name: Groundnut Soup (Nkatenkwan)
Cuisine: African

Soups & Stews • Africa

175

kcal

9.2g

Protein

Carbs

13g

Fat

Data source: AfroCalorie

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About Groundnut Soup (Nkatenkwan)

Creamy Ghanaian peanut soup with chicken or goat — served with fufu or omo tuo rice balls.

How to Make Groundnut Soup (Nkatenkwan) – Traditional & Healthy Version

Prep: 15 min

Cook: 20 min

2 servings

Medium

Groundnut Soup, locally known as Nkatenkwan, is a beloved West African stew celebrated for its rich flavors and wholesome ingredients. Originating from Ghana, this classic dish is made with creamy groundnuts (peanuts), tomatoes, aromatic spices, and tender cuts of meat or fish. Nkatenkwan is much more than a meal; it’s a warm, communal experience that often brings families together around the table, especially during special occasions and festive gatherings. The taste is deeply savory, with a luscious, nutty aroma and a slight tang from fresh tomatoes. Balanced with vibrant spices, every spoonful is comforting and satisfying. Traditionally served with rice balls, fufu, or boiled yams, Groundnut Soup is both hearty and nourishing. Its natural combination of protein, healthy fats, and vegetables makes it a smart choice for those seeking authentic African cuisine that is also good for your health. With simple, whole-food ingredients, this recipe is easy to recreate at home, capturing the essence of West African dining for an international audience.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: peanuts

Ingredients(for 1 medium bowl (about 350ml per serving))

1 cup Raw peanuts (groundnuts) (shelled, unsalted)
200g Chicken breast (skinless, chopped into cubes)
2 medium Tomatoes (chopped)
1 medium Onion (chopped)
2 tablespoons Tomato paste
1 inch Fresh ginger (peeled and grated)
2 Garlic cloves (minced)
1 Scotch bonnet pepper (seeded and chopped (optional for heat)) - optional
2 cups Low-sodium chicken broth
1/2 teaspoon Salt (to taste)
1/4 teaspoon Ground black pepper (to taste)
1 tablespoon Palm oil (or substitute with vegetable oil)

Instructions

1
Roast the raw peanuts in a dry skillet over medium heat for 3-4 minutes, stirring constantly until golden and fragrant. Let them cool, then blend into a smooth paste using a food processor.
5 minutes
Ensure peanuts do not burn for best flavor.
2
In a large saucepan, heat palm oil over medium heat. Add onions, garlic, and ginger. Sauté until onions turn translucent.
3 minutes
Use a wide pan for even cooking.
3
Add chopped tomatoes and tomato paste. Stir well and cook until tomatoes soften and mixture thickens.
4 minutes
Allow tomatoes to break down for richer flavor.
4
Add chicken cubes and scotch bonnet pepper (if using). Season with salt and black pepper. Cook, stirring, until chicken is lightly browned.
3 minutes
Cut chicken into even pieces for uniform cooking.

Why This Dish is Healthy

This dish is a healthy choice because it uses lean protein, healthy fats, and nutrient-rich vegetables, all cooked in a light broth without excess oil or processed additives. By roasting and blending your own peanuts, you avoid added sugars and preservatives found in commercial peanut butter. The recipe is naturally gluten-free and can be adapted to fit various dietary needs, making it a wholesome, heart-friendly meal for all ages.

Groundnut Soup (Nkatenkwan) offers a balanced nutritional profile, supplying high-quality protein from chicken and peanuts, healthy unsaturated fats from groundnuts, and a variety of vitamins and minerals from the vegetables. Peanuts are an excellent source of heart-healthy monounsaturated fats, magnesium, and vitamin E. Tomatoes add antioxidants like lycopene, while onions and garlic contribute immune-boosting compounds. With moderate carbohydrates and minimal oil, this stew supports energy, muscle repair, and overall well-being.

Pro Tips

💡Roast peanuts fresh for best aroma and flavor.
💡Stir soup frequently to prevent sticking and burning.
💡Adjust spice level by removing or adding Scotch bonnet pepper to taste.

Storage & Serving

Store cooled soup in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat, adding a splash of water if needed to loosen the consistency. Soup can be frozen for up to 1 month.

Best served: Lunch