International Cuisine > African Cuisine > West African Dishes > Fufu and Soup Recipes

Ghanaian Fufu and Groundnut Soup

A hearty and flavorful Ghanaian soup featuring fufu (pounded yam, plantain, or cassava) served with a rich groundnut (peanut) soup.

Prep Time
30 minutes
Cook Time
1 hour 30 minutes
Servings
4-6
Ingredients
  • 1 kg Fufu (yam, plantain, or cassava)
  • 2 cups Groundnuts (peanuts), roasted and ground
  • 500 g Chicken or Goat Meat
  • 4 Tomatoes
  • 1 Onion
  • 2 Scotch Bonnet Peppers
  • 1 thumb Ginger
  • 3 cloves Garlic
  • 3 tbsp Palm Oil
  • 6 cups Water or Stock
  • to taste Salt
  • 1-2 Seasoning cubes (optional)

Preparing the Fufu

Prepare the fufu according to your preference. If using yam, peel, boil until soft, and pound using a mortar and pestle (or use a food processor) until smooth and elastic. If using instant fufu mix, follow package instructions.

Preparing the Meat

Wash the chicken or goat meat thoroughly. Season with salt, pepper, and any preferred spices. Boil the meat until tender. Reserve the stock.

Making the Groundnut Soup Base

Blend the tomatoes, onion, scotch bonnet peppers, ginger, and garlic into a smooth paste.

Cooking the Soup

Heat palm oil in a large pot. Add the blended tomato mixture and fry until fragrant and the raw smell is gone (about 10-15 minutes), stirring frequently to prevent burning. Add the groundnut paste and stir well. Gradually add the reserved meat stock and water, stirring constantly to prevent lumps from forming. Bring to a boil, then reduce heat and simmer for about 30-45 minutes, stirring occasionally. Add the cooked meat to the soup and simmer for another 15 minutes. Season with salt and seasoning cubes (if using) to taste.

Serving

Serve the groundnut soup hot with the prepared fufu. To eat, tear off a small piece of fufu and use it to scoop up the soup.

Nutrition Facts Estimated per 100g of product

Calories: 150-200kcal (estimation based on average ingredients and preparation methods) Protein: 5-8g, Fat: 10-15g, Carbohydrates: 10-15g. Note: This is an estimation. Actual values may vary.

Other Important Considerations for Nutrition

Consider using lean cuts of meat to reduce fat content. Adjust the amount of pepper according to your spice tolerance. Palm oil is high in saturated fat; use in moderation. Roasting the groundnuts before grinding enhances flavor and nutritional value. Using homemade stock can lower the sodium content.

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FAQ

  • Can I use peanut butter instead of ground groundnuts?

    While it's possible, using freshly ground roasted groundnuts will provide a much richer and authentic flavor. If you must use peanut butter, choose a natural peanut butter without added sugar or salt.
  • How can I make the soup less spicy?

    Reduce the amount of scotch bonnet peppers or remove the seeds before blending.
  • Can I freeze leftover groundnut soup?

    Yes, you can freeze groundnut soup for up to 3 months. Allow it to cool completely before transferring to an airtight container. Reheat thoroughly before serving.