Satisfying African Pepper Soup recipe

Are you looking for a balanced high protein vegetarian meal? One that you can add to your list of quick nutritious meals? One that’ll give your taste buds a nice kick of spice and flavor? Look no further than this Old bay soup. There are plenty of African pepper soup recipes out there. But we have opened our folder of West African food recipes today, to bring you the best recipe we know. And you don’t have to be Fatmata Binta to make it. Now, let us take you on an adventure, exploring one of our favorite healthy spicy meals. Curious about a no-animal-meat food lifestyle? Peep instagram to see what I eat live😊.

Bowl of wholesome plant based food-pepper-soup with African American inspiration. Balanced high protein vegetarian meal.
West African Soup Recipes

African Americans-Maryland USA to Maryland- Liberia 

West African food recipes pack a lot of spices. Some just add flavor, but others bring the heat. We have mentioned how this recipe is part of our healthy spicy meals but not everyone likes spicy food. I 100% recommend you try this recipe anyway. And if it’s too spicy, maybe pair it with some ancient grains, rice, or bread. Or, try the old milk trick. This is way too good not to try.

Image showing how Maryland exists in West-Africa and-Maryland USA, thanks for African American inspiration.
Tale of Two Marylands

From my experience, this soup does not disappoint. From the wheat protein (Seitan), OldBay seasoning, assorted veggies, and old-bay, it creates one of healthy spicy meals you’d want. Even paired with seafood essence, without actually adding seafood, it all comes together nicely! You might be wondering what seafood essence is. I’m not talking about Old Bay soup, it’s the popular spice that is used in many seafood recipes in Maryland USA. I used it to create this version of Liberian pepper soup because I love both Marylands. In America and Liberia, West Africa. Old Bay Soup seasoning is loved by many Marylanders in America and they use the seasoning to flavor most seafood dishes. Similarly, Maryland people in Southern Liberia love seafood too. Why might that be? You guessed right! The freed slaves that left America went to Liberia and settled, therefore we have many things in common. Check out the geographical locations of both places in the image above and you will see why. Pepper Soup dah our jam!

Our ancestors will always have things in common so let us celebrate them through food.

As I drank my pepper soup, I remembered both Marylands, here and there. It was filling, nutritious, and not salty at all thanks to the wholesome ingredients.

Video Tutorial

Why West African food recipes?

West African foods have shown to be quick nutritious meals that offer both variety and flavor. Not only to meat eaters but also to plant-based and vegetarians. There is the misconception that plant-based or vegetarian means boring. But the bold flavors and amazing textures have made people lean more towards these recipes. Their very traditional African food has flavors on the sharper side, for example, Palm butter soup or kittely stew. In case you’re looking for healthy African recipes, West Africa is undoubtedly worth your attention, with a collection of African Vegetarian and wholesome plant-based recipes to choose from.  So add these recipes to your high protein vegetarian meal book. They won’t only make your taste buds tingle with joy. They will also put your wallet more at ease

Types of-dried-spices to make balanced high protein vegetarian meal.
Fresh Spices

About Healthy Spicy Meals – pepper soup

Hot Pepper soup is in many West African food recipes as it is a west African delicacy. It is most popularly known to be a Nigerian soup recipe. You can serve it as an appetizer or a simple meal. Many “cold-bowl” (Koo Boo) shops in Liberia sell pepper soup and are generous with particles, I mean protein. Wink wink. Some even believe the soup has medicinal benefits. It is light, watery, and commonly served with meat. But, ours is a balanced high protein vegetarian meal. 

Fun fact: The name ‘pepper soup’ may not actually refer to any presence of peppers in soup. Rather, it refers to the soup’s spiciness, as in the many types of spices used to achieve a delightful taste. Did you know you can achieve hotness without pepper? Oh, the lessons food has to teach us and yet so little time to learn them all.

bowl of wholesome plant-based-food-pepper soup makes healthy spicy meals.
Maryland Pepper Soup

Possible Health Benefits of Pepper soup

Our soup is a balanced high protein vegetarian meal. This is a great option if you want to watch your calories while maintaining a lifestyle of quick nutritious meals. This soup has key vitamins, such as vitamins B, C, and K. Our recipe is also high in protein because of the addition of seitan. Experts say this vegan meat substitute contains roughly the same amount of protein as you would find in animal meat like beef. You can check out more of our seitan inclusive recipes, such as our Liberian palava seitan stew.

Pepper soup ingredients give almost instant relief to flu and colds, as well as stuffy noses and some of us have first-hand experience of this. Some make their soup with Calabash nutmeg (Ehuru). Research shows African nutmeg’s medicinal benefits go as far as relieving stomach aches to anti-sickling capabilities that could help in managing certain cell disease. Personal story, my parents used to hide tablets in the fufu and served it with pepper soup because what child willingly take chloroquine ehn!?

Jar of Liberian pepper sauce, makes healthy spicy meals. There are many benefits to West African food recipes. And there is a reason why this African pepper soup recipe is among our top quick nutritious meals.
very hot but savory

There are many benefits to West African food recipes. And there is a reason why this African pepper soup recipe is among our top quick nutritious meals. It takes less than an hour to make, it is full of nutrients that benefit our body, and it is a one-pot meal. Healthy spicy meals like this soup are great for chilly weather but would you believe me if I told you Liberians and Nigerians alike eat this soup even in hot weather? Yes ooo, they do. 

Did you know that consuming soup as an appetizer helps you eat less as well? That means about 20% fewer calories! So our recipe not only gives you great nutrition with fewer calories, but it also fills you up.

Now enough talk about our African pepper soup, or old bay soup, let’s get to making it. And if you know a friend who loves exploring foods from other cultures, share this recipe!


Healthy African Pepper Soup

Yield: 6.5
Prep Time: 8 minutes
Cook Time: 30 minutes
Total Time: 38 minutes
Healthy spicy meals are the key to many hearts. Better make enough for seconds.

If you love West African food recipes, this is the one for you. A lovely reminder of the traditional lifestyle lived by our ancestors. A taste of history. 

This healthy vegetarian dinner recipe is the perfect gesture to give a sick loved one.

One of the most quick nutritious meals out there, and it’s a one pot meal! (You know what that means, less dishes!)

Below, we give you the cooking instructions for our African pepper soup recipe:


  • 32 oz broth
  • 13 oz potatoes ( blanche w/ hot boiling water)
  • 1/4 (quarter) diced onion
  • 28 oz diced tomatoes
  • 16oz Frozen Mixed Vegetables
  • 2.5 tbsp old Bay Seasoning
  • 1 tsp Paprika
  • 8 oz homemade Seitan (w/ old bay seasoning)
  • 2 cups Water
  • 1/4tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1 tbsp lime juice (optional)


  1. Place your pot on the stove, on high heat.
  2. Add your broth (we used vegetable broth).
  3. Add potatoes, onion, tomatoes and mixed vegetables. Give it a good mix.
  4. Add Bay seasoning, as well as Paprika. Mix in your spices. 
  5. Add your Seitan and water. Close the pot and leave to boil for 20 - 30 minutes. 
  6. After, taste your soup and adjust it to your liking. 
  7. Add in black pepper and cayenne pepper. Mix well.
  8. Turn off the heat, and add lime juice.
  9. Serve as an appetizer or as part of your meal. Enjoy!


 No additional salt was added.

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