This African-inspired Peanut Butter Soup would be delicious for a plant-based meal or an interesting soup to make in the crockpot! And this tasty soup recipe that uses peanut butter also has so many other good flavors.

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Crockpot Peanut Butter Soup is one of the most interesting meatless soup recipes I’ve ever made! This African-inspired soup uses a whole cup of peanut butter in a soup with peppers, tomatoes, chiles, brown rice, and lentils! Does that sound good to you?

The inspiration came from an interesting soup recipe I saw online, and I upped the spices and added lentils. And with ingredients like brown rice, lentils, and peanut butter, this soup is loaded with protein and flavor.

After a day at work it would be great to come home to a slow cooker that has this peanut butter soup simmering away! And in Utah the spring weather can change in a minute, and I love having soup in the freezer for those days when the weather suddenly gets cold. I hope you try this recipe soon if you like the idea of soup with African flavors!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What inspired people to put peanut butter in soup?

Of course adding peanut butter to recipes is such a flavor boost! But the idea of using peanut butter in soup and stew was inspired by peanut stew (also called groundnut stew) that’s common in West African countries. Read more about variations for Peanut Stew and how it became popular in North America.

Can the CrockPot Peanut Butter Soup cook all day?

If you have a slow cooker that cooks at a low setting, this soup can cook for eight hours while you’re at work. When you get home, just add the peanut butter and cook for another hour and dinner is ready. You can also cook for a shorter time on high if you want it done more quickly.

What Slow Cooker did I use for the Peanut Butter Soup?

I used my favorite Crock-Pot 3.5 Quart Slow Cooker (affiliate link) for this recipe, but a slightly larger size will also be fine.

Is the Peanut Butter Soup low in carbs?

This tasty soup has lentils and rice, so of course it isn’t super low in carbs. It has 21 net carbs per serving, with 12 grams of protein.

How to Make Crockpot Peanut Butter Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Chop up the onions, red bell pepper, and green onions, and mince the garlic. 
2. Add those ingredients to the slow cooker with the lentils, brown rice, vegetable broth, canned tomatoes and spices. 
3. Cook on high for about 4 hours or on low for about 8 hours, or until the lentils and rice are well done.
4. Reduce the heat to low and stir in the cup of peanut butter.
5. 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 will stay smooth better if you cook it on low.)
6. Serve the Peanut Butter Soup hot, with sliced green onions for garnish if desired.

Make it a Vegetarian Meal:

This tasty crockpot soup with peanut butter would taste great with any of these breads or muffins served on the side:

Want more Slow Cooker Soup Recipes?

If you love making soup in the slow cooker, you can use the category for Slow Cooker to see lots more soup recipes.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Peanut Butter Soup with lentils and brown rice is probably too high in carbs for low-carb diet plans. It’s important to use natural peanut butter if you’re making this soup for the original South Beach Diet, since many brands of peanut butter have added sugar. The use of brown rice would make this a phase two or three choice for South Beach, but you could leave out the rice if you wanted to eat it for phase one. 

Find More Recipes Like This One:
Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This African-inspired crockpot soup with peanut butter was first posted in 2008! The recipe was last updated with more information in 2026.

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These no-bake Peanut Butter Protein Balls give you a quick energy boost any time you need it. With 12g of protein and only 3.8g carbs per serving, this keto friendly snack helps you stay focused on your day.

When you’re trying to increase your protein intake, having a few easy keto snack ideas is paramount to success. And these no-bake Peanut Butter Protein Balls are one of my favorites. Made with creamy peanut butter, almond flour, and protein powder, they’re perfect for curbing hunger without the added carbs.

I created this recipe a few years ago when I needed more low-carb high-protein recipes I could make quickly. I am often on the go, headed to a workout or to a child’s performance, and I need quick bites I can grab as I head out the door. I do not like to be caught out hungry and with no good keto options!

Ingredient Notes

• Peanut butter: Use a natural creamy peanut butter. If it’s the kind that separates and has a lot of oil at the top, mix it in well. Other nut butters, like almond butter, will also work.
• Protein powder: I recommend a protein isolate as it will give you a higher protein count. See expert tips for more protein options.
• Sweetener: Powdered sweeteners like Swerve Confectioners work best, so they don’t get gritty. Check out the expert tips for more sweetener options.
• Almond flour: You do need some flour to add bulk and create a dough. But it doesn’t have to be almond flour. You can use a few tablespoons of peanut flour or coconut flour too.
• Hemp seeds: Hemp seeds have a surprising amount of protein and add a nutty crunch to the protein balls. This is entirely optional.
• Chocolate chips: Mini chocolate chips work best in these, as it’s easier to roll them into balls.
• Pantry staples: Butter or oil, vanilla extract, salt.

Quick Overview: How to make Keto Protein Balls

1. Melt the peanut butter: It’s a lot easier to mix in the sweetener, protein powder, and other ingredients if you melt the peanut butter first. I do this in the microwave but you can also do it in a pan on the stovetop over low heat.
2. Add the other ingredients: Using a flexible silicone spatula, work the dry ingredients into the peanut butter until it become like a dough.
3. Add the chocolate chips, if using: Stir in the chocolate chips until well distributed.
4. Roll into balls: Use your hands to roll into 1 inch balls. You should get about 20 of them.

Peanut Butter Protein Balls Recipe

Servings: 10 servings

Prep Time 15 minutes mins

Total Time 15 minutes mins

These no-bake Peanut Butter Protein Balls give you a quick energy boost any time you need it. With 12g of protein and only 3.8g carbs per serving, this keto friendly snack helps you stay focused on your day.

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• In a large microwave safe bowl, melt the peanut butter with the butter until it can be stirred together.

• Add the protein powder, sweetener, almond flour, hemp seeds, and vanilla extract. Mix until a cohesive dough forms and you can roll into firm balls (see notes for any adjustments).

• Stir in the chocolate chips until well distributed.

• Roll into balls about 1 inch in diameter. You should get 20 balls. Refrigerate until firm.

Depending on the choice of nut butter and protein powder, the consistency of the dough may differ. But it’s easy to adjust it as needed. If your dough is too stiff and won’t hold together, add a bit more oil. If the dough is too goopy and you can’t roll it into balls, work in a bit more flour.
Storage Information: Store the balls in a covered container on the counter for up to 5 days, or in the fridge for up to 2 weeks. They can also be frozen for several months.

Serving: 2balls | Calories: 192kcal | Carbohydrates: 6.8g | Protein: 12.1g | Fat: 14.6g | Fiber: 3g

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Annnnd it’s Rainbow Roll-Up time!

If Rainbow Roll-Up doesn’t give you some association with a packaged, neon-colored fruit leather situation all wrapped up in a little paper coil, then who are you even? I’m having a moderately hard time separating these from the single greatest snack food of my childhood.

This is not that kind of rainbow roll-up, though. This is a rainbow roll-up that’s a nutritional powerhouse with foods like: carrots. chickpeas. curry. red cabbage. peanuts. dark leafy greens.

See, mom? I can eat like an adult after all.

How To Make Our Rainbow Roll-Ups:

These Rainbow Roll-Ups were inspired by these roll ups which are similarly detox-friendly and equally as delicious but a little lacking in the beautiful colors department. I actually made THOSE roll-ups for a blog post, but then realized: I think I’d like to make a new version of these, and I’d like to give it some more color and crunch.

And maybe a little curry hummus.

And maybe a little (LOT) of peanut sauce for dipping.

I’ve even been down the rainbow rolls path before with these Thai summer rolls, and these are a different but equally delicious version.

If I had to tell the story of my experience with Detox Rainbow Rolls in photos, it would go like this:

And it would include one thousand heart-eye emojis.

That first bite? with the creamy, salty-sweet peanut sauce and the crunchy, cool veggies and the smear of thick, spicy curry hummus? Yes. It is every bit as satisfying as you’re imagining it.

Desk-lunch awesomeness is yours!

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One More Thing!

This recipe is part of our collection of best healthy vegetarian recipes. Check it out!

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