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Overview

Sopa de Mani

Bolivian Peanut Soup, Sopa de Mani Cochabambino

This sopa de mani recipe simmers beef, ground peanuts, potatoes and peas in a lightly spiced broth until it turns thick and creamy, then finishes it with pasta and fresh parsley. One serving is about 630 g. It is the peanut soup Bolivians reach for on cold evenings, ladled into deep bowls with crusty bread on the side.

Sopa de mani is the signature soup of Cochabamba, the Bolivian city famous for its food, where peanut dishes are a point of local pride. Peanuts arrived in the Andes from the lowlands and became a staple thickener for soups and stews, and the Cochabamba version — beef, potato, peas and pasta in a peanut cream — is the one Bolivians name first when they talk about home cooking. It is served in markets and family kitchens alike, usually as a full meal in a bowl rather than a starter.

Pairs well with: Crusty bread and a simple tomato and onion salad

Provenance

Bolivia flag Bolivia

Cochabamba Classic

Latin America & Caribbean

Time Dedication

1h 20m

25m prep • 55m cook

Batch Yield

6 Servings

521 kcal per serving

1 serving ≈ 630 g

Technical Skill

Intermediate

Medium (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Cold evenings, family dinners, warming winter lunches Cost: Low — about $3–4 per serving at home
Tags: Beef Savory Soup
A white bowl of creamy Bolivian sopa de mani peanut soup topped with crisp potato sticks and chopped herbs

Cochabamba Classic

Photo: Isaacromanfl, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $3–4 per serving at home (USD)

Made with real peanuts blended smooth, beef simmered until tender, and pasta cooked in the soup, as served in Cochabamba.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 20m
P

Prep Stage: Dice, Blend and Line Everything Up

25 Mins • Dice + Blend

Cube the beef and dice the onion, tomato, carrot and potatoes before the pot gets hot. Blend the peanuts with 250 ml of water until completely smooth — any grit now stays gritty in the finished soup. Measure the peas, pasta, milk, oil and spices into small bowls by the stove, because once the beef is browning you will want everything within reach.

Maestro Tip: Blend the peanuts for a full minute; rub a drop between your fingers — it should feel like smooth cream, not sand.

  1. 1

    Brown the Beef

    10 Mins Medium-high heat, ~190°C (375°F)

    Heat the oil in a large heavy pot over medium-high heat. Brown the beef cubes in two batches, about 4 minutes per batch, until deep golden on at least two sides. Lift the meat out and set it aside; leave the browned bits in the pot.

    Do not crowd the pot — crowded beef steams instead of browning, and you lose the flavour base.

    Done when: Cubes are dark golden on the outside; the centre is still pink.

  2. 2

    Soften the Vegetables

    8 Mins Medium heat, ~175°C (350°F)

    Lower the heat to medium. Add the onion, tomato, carrot and garlic to the same pot and cook for about 8 minutes, stirring often, until the onion turns translucent and the tomato breaks down into a soft sauce. Stir in the cumin, oregano and black pepper and cook 1 minute more until fragrant.

    Scrape the browned bits off the bottom as the vegetables release their juices — that is where the soup gets its depth.

    Done when: Onion is soft and clear; the tomato has melted into the vegetables.

  3. 3

    Simmer with Peanuts and Potatoes

    35 Mins Gentle simmer, ~95°C (200°F)

    Return the beef to the pot, pour in the remaining water and the blended peanut mixture, and add the potatoes and 6 g of the salt. Bring to a gentle boil, then lower the heat so the soup barely bubbles. Simmer uncovered for about 35 minutes, stirring every 10 minutes so the peanut base does not stick, until the beef is tender and the potatoes are soft.

    Keep it at a lazy simmer, never a rolling boil — hard boiling can make the peanut cream split and turn grainy.

    Done when: Beef yields easily to a fork; a potato cube crushes with light pressure.

  4. 4

    Add Pasta and Peas

    10 Mins Gentle simmer, ~95°C (200°F)

    Stir in the macaroni and the peas and simmer for about 10 minutes until the pasta is just tender. The soup will thicken as the pasta releases starch — add a splash of hot water if it gets thicker than you like.

    Taste a piece of pasta at 8 minutes; it should be tender with a slight bite, as it keeps softening off the heat.

    Done when: Pasta is tender; peas are bright green and sweet.

  5. 5

    Finish with Milk and Herbs

    5 Mins Low heat, ~80°C (175°F)

    Take the pot off the heat and stir in the milk. Taste and add the remaining salt as needed. Ladle into deep bowls and scatter the chopped parsley over the top. Serve at once with crusty bread.

    Add the milk off the boil so it stays smooth and creamy instead of curdling.

    Done when: The soup coats the back of a spoon and tastes rich, nutty and well seasoned.

Finishing Touches & Plating

Serve the soup piping hot in deep bowls, with the parsley scattered over the top and bread on the side for scooping up the creamy broth.

Nutritional Physiology & Benefits

Nutrition

Energy

521

kcal / serving

Protein

30g

Complete AA

Carbs

40g

Complex

Fats

28g

Healthy

Per serving (6 servings · 1 serving ≈ 630 g)
Energy521 kcal
Protein30 g
Carbohydrates40 g
Fat28 g
Fibre7.1 g
Sugar7.8 g
Sodium613 mg
Per 100g
Energy83 kcal
Protein4.7 g
Carbohydrates6.3 g
Fat4.5 g
Fibre1.1 g
Sugar1.2 g
Sodium97 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin E and magnesium (peanuts), vitamin B12 and iron (beef), vitamin C (tomato, parsley), potassium (potatoes, peas), vitamin A (carrot).

Steady energy

Peanuts, potatoes and pasta give the soup slow-release carbohydrate and healthy fats, so one bowl keeps you full for hours.

Protein from two sources

Beef and peanuts together provide about 30 g of protein per serving, which supports muscle maintenance as part of a balanced diet.

Vegetables in every bowl

Potatoes, peas, carrot, tomato and onion add fibre, potassium and vitamin C to a dish that is otherwise built on meat and nuts.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Crusty bread

Bread is made for this soup — it soaks up the creamy peanut broth that a spoon leaves behind.

Vegetables

Tomato and onion salad

A sharp, fresh salad cuts through the richness of the peanut cream and resets the palate between spoonfuls.

Drinks

Iced herbal tea

A cold, unsweetened herbal tea cools the warmth of the cumin and balances a rich, nutty bowl.

Full Menus

A light starter first

Because the soup is so filling, start with something small and fresh, such as a simple green salad, rather than another heavy course.

Complete menu

Start with a tomato and onion salad, follow with the sopa de mani and crusty bread, and finish with fresh fruit.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Peanut allergy — do not serve

This soup is built on peanuts and is unsafe for anyone with a peanut allergy, including people with a history of severe reactions. This is general information, not medical advice — anyone unsure should ask a clinician.

Very salty sides

The soup is already seasoned and the peanut base is rich, so heavily salted breads or salty cured meats alongside it can push sodium far higher than intended. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA filling, balanced one-bowl dinner; enjoy as part of a varied diet.
  • ChildrenMildly spiced and soft-textured, so it suits children over 2 years; cut the beef and potatoes small and check the temperature before serving. Do not serve to a child with a peanut allergy.
  • ElderlySoft, warm and easy to chew; a good choice when appetite is small, as one bowl covers protein and energy together.
  • Pregnant womenGenerally fine in a normal portion, but peanut allergy is a hard stop — skip the dish entirely if there is any peanut allergy. If unsure, ask a clinician.
  • Breastfeeding womenA nourishing, energy-dense meal that supports the extra energy needs of breastfeeding; keep portions moderate if watching sodium.
  • AthletesAbout 30 g of protein and slow carbohydrate per serving make it a solid post-training dinner; pair with extra bread if energy needs are high.
  • Weight gainEnergy-dense from peanuts, beef and pasta, so it works well for healthy weight gain in normal portions.
  • Weight lossRich and filling, so a smaller bowl with extra salad on the side fits better; the peanut base makes it hard to keep portions small, so measure your serving.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesPeanuts, potatoes and pasta raise blood sugar, so keep the portion moderate and count the carbohydrate; ask a clinician or dietitian for personal targets.
  • High blood pressureThe soup is moderately salty and the peanut base is rich; use less added salt and keep portions moderate. Ask a clinician for personal advice.
  • Kidney diseasePeanuts, beef and milk add potassium and phosphorus, which some kidney diets limit; this is general information — ask a clinician before eating it regularly.
  • GoutBeef and peanuts are both purine-containing foods; people prone to gout should keep portions small and infrequent. Ask a clinician for personal advice.
  • Stomach issuesThe soup is mild and soft, which usually suits sensitive stomachs, but the peanut fat can feel heavy; eat slowly and in a small portion if you are prone to reflux.
  • Cardiovascular diseaseThe peanut and beef fat is mostly unsaturated and saturated mixed; keep portions moderate and favour leaner beef. Ask a clinician for personal advice.
  • Fatty liverRich in fat and energy, so a small portion with plenty of salad fits better than a large bowl; ask a clinician for personal advice.
  • Food allergiesContains peanuts, milk and wheat (pasta). Do not serve to anyone with a peanut, milk or wheat allergy. This is general information, not medical advice.
  • Special therapeutic dietsThe recipe can be adapted — omit the milk and pasta, or use less peanut — but any therapeutic diet needs a clinician or dietitian to approve the change.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool within 2 hours, then store in a sealed container.
In the fridge
Up to 3 days in the refrigerator at 0-4°C (32-39°F).
In the freezer
Up to 3 months; freeze before adding the milk for the best texture.
How to reheat
Reheat gently on the stove until steaming throughout and at least 74°C (165°F); stir in the milk after reheating. Add a splash of water if it has thickened.
Freezing recommended
Yes, without the milk; the pasta softens a little on thawing but the soup keeps well.
Signs it has spoiled
Sour or rancid smell, a slimy surface, or any mould — discard the whole batch.

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