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African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils

African-Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils would be delicious for Meatless Monday, or any time you want an interesting soup! This tasty soup is gluten-free, low-glycemic, and South Beach Diet friendly as well. Use the Recipes-by-Diet-Type Index to find more recipes like this one.

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African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com

In Utah the spring weather can change in a minute, and I always like to have soup in the freezer for those days when the weather suddenly gets cold.  Before I moved I made this African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils with Jake to re-shoot the photos and I had several containers in my freezer on moving day.  Sadly, that soup (and a whole cooler full of food) was ruined in one of those moving tragedies where something gets put in the wrong spot and isn’t discovered for days.  On Saturday I had a few friends over for dinner, so I made more of this tasty soup, and now I’m happy to  have some in my freezer again!

The idea for a soup with peppers, tomatoes, chiles, and peanut butter came from the Crockpot African Peanut Soup at A Year of Slow Cooking, although I upped the spices and added lentils.  With brown rice, lentils, and peanut butter, this soup is loaded with protein and flavor, and a crockpot with this simmering away would be great to come home to after a hard day at work.

This is my Meatless Monday soup for this week, and vegetable stock could certainly be substituted to make this a vegan recipe.  (You can find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes in the recipe index.  For more Meatless Monday ideas from other bloggers, follow our Meatless Monday board on Pinterest.)

(This recipe was updated with step-by-step photos and better pictures, March 2013.)  

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com

Chop up the onions, red bell pepper, and green onions, and mince the garlic. 

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com
Add those ingredients to the slow cooker with the lentils, brown rice, stock, canned tomatoes and spices.  (Blogger oops; not all those ingredients were added yet when we took this photo.)

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com

Cook on high for about 4 hours or on low for about 8 hours, or until the lentils and rice are well done.

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com

Reduce the heat to low and stir in the cup of peanut butter.

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com

Cook on low for about one more hour (or you can do 30 minutes on high if you’re in a rush, but the peanut butter stays smooth better if you cook it on low.)  Serve hot, with sliced green onions for garnish if desired.

African-Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils
(Makes 6-8 servings, recipe adapted by Kalyn from Crockpot African Peanut Soup; recipe originally found by Stephanie at AllRecipes.)

Ingredients:
1 medium yellow onion, chopped in small pieces
1/4 cup sliced green onion
2 red bell peppers, seeds removed and chopped into 1/2 inch pieces
1 T minced garlic (minced garlic from a jar is fine for this)
2 14 oz. can diced tomatoes with juice
8 cups vegetable stock (or follow the original recipe and use 4 cups chicken stock and 4 cups beef stock if you don’t care about making the vegetarian version)
1 tsp. ground cumin
1 T Ancho chile powder
1 tsp. New Mexico chile powder
1 tsp. Aleppo pepper
(Use any combination of chile powders or spicy red pepper that you have if you don’t have Ancho chile powder or Aleppo pepper)
1/2 cup uncooked brown lentils
1/4 cup uncooked brown rice
1 cup peanut butter (for South Beach Diet, be sure to choose natural peanut butter with no added sugar)

Equipment:
I used my favorite Crock-Pot 3-1/2-Quart Slow Cooker for this recipe.

Instructions:

Chop onions, green onion, bell peppers, and garlic and place in crockpot. Add canned tomatoes with juice, chicken and beef stock, ground cumin, Ancho chile powder, New Mexico chile powder, Aleppo pepper, lentils, and brown rice. Cook on high for about 4 hours or on low for about 8 hours. (If you’re home you can stir it once or twice, but it’s not essential.)

After 4 hours (on high) or 8 hours (on low), reduce heat to low and stir in peanut butter. Cook about one more hours. (Or do 30 minutes on high if you’re in a hurry for dinner.) Serve hot.

This soup freezes well, and it’s great to have on hand for those spring days that suddenly feel like winter.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:

It’s important to use natural peanut butter if you’re making this soup for the South Beach Diet, since many brands of peanut butter have a lot of added sugar. The use of brown rice would make this a phase two or three choice, but you could leave out the rice if you wanted to eat it for phase one. All the ingredients here are good choices for a low-glycemic eating plan but soup with lentils and brown rice can never really be low in carbs.

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Delicious Soups to Try:
Slow Cooker Soup or Stew Photo Index Page ~ Slow Cooker from Scratch

Squash and Peanut Soup ~ The Perfect Pantry

West African Peanut Soup ~ The Gracious Bowl

African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils found on KalynsKitchen.com
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58 comments on “African Inspired Vegetarian Crockpot Soup with Peanut Butter, Chiles, Brown Rice, and Lentils”

  1. This would take under an hour start to finish in a pressure cooker, and electric one would make it be automatic. I'm adapting this soon. Thanks! I also like sweet potatoes in mine. Learned it from a friend from Kenya.

  2. Yes, I think this will work well in a pressure cooker and I like the sound of sweet potatoes in it.

  3. I make this soup so often that I don't even have to look at the recipe anymore! I got a new slow cooker for Christmas since the old one broke late last year, and I finally took it out of the box this morning so I could make this! The only thing I do differently is add a big chunk of fresh ginger. I mince it in my food processor and then add the peppers and onions to chop them quickly. Oh, and I also use red lentils because I usually have those in my pantry. I love this recipe because of the super quick prep and the deliciousness!

  4. I just made this yesterday! Found it while browsing for lentil crock pot recipes. I halved most of the ingredients – half onion, 1 red bell pepper, 1 can diced tomatoes, 4 cups vegetable stock – kept it vegetarian. 1/2 c peanut butter. I also threw in a little Sriracha! I doubled the lentils and rice. it came out very tasty. I would compare the consistency of it to more of a hearty chili than a soup. The peanut butter really stands out which gives it an interesting flavor but somehow brings it all together. I could definitely see me eating this on a snow day. Thank you!

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