African Sweet Potato and Peanut Soup (Vegetarian) Recipe

Looking for an easy African Sweet Potato and Peanut Soup (vegetarian) recipe? Learn how to make African Sweet Potato and Peanut Soup (vegetarian) using healthy ingredients.


Submitted by truekick2010

Makes 6 servings



Yummy heart warming soup. Delicious with a piece of crusty bread.

Recipe Ingredients for African Sweet Potato and Peanut Soup (vegetarian)

1 tbsp vegetable oil
1 large onion, chopped
2 cloves garlic, minced
2 teaspoons minced fresh ginger root
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1/2 teaspoon ground cinnamon
1 pinch ground cloves
3 medium tomatoes, chopped
1 1/2 pounds sweet potatoes, peeled and chopped
1 carrot, peeled and chopped
4 1/2 cups water
1 teaspoon salt
1/4 cup chopped, unsalted dry-roasted peanuts
1 pinch cayenne pepper
2 tablespoons creamy peanut butter
1 sprigs cilantro

Recipe Directions for African Sweet Potato and Peanut Soup (vegetarian)

  1. Heat the oil in a large saucepan over medium-high heat. Saute the onion 10 minutes, until lightly browned. Mix in the garlic, ginger, cumin, coriander, cinnamon, and cloves. Stir in the tomatoes, sweet potatoes, and carrot, and continue to cook and stir about 5 minutes.

  2. Pour water into the saucepan, and season the mixture with salt. Bring to a boil, reduce heat, and simmer 30 minutes.

  3. Remove the soup mixture from heat. In a food processor or blender, blend the soup and peanuts until almost smooth. Season with cayenne pepper. Return to the saucepan. Whisk in the peanut butter, and cook until heated through. Serve warm topped with fresh cilantro.

Categories

Main Dish

Nutrition Facts
Serving Size 408.4g
Amount Per Serving
Calories
252
Calories from Fat
76
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
442mg
18%
Potassium
1253mg
36%
Total Carbohydrates
40.7g
14%
Dietary Fiber
7.2g
29%
Sugars
4.5g
Protein
5.7g
Vitamin A 52% Vitamin C 52%
Calcium 6% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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