African Sweet Potato and Peanut Soup Recipe

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


Submitted by pookiekitty

Makes 3 servings



Makes 3 servings; 241 calories per serving.

Recipe Ingredients for African Sweet Potato and Peanut Soup

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

Recipe Directions for African Sweet Potato and Peanut Soup

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

  3. 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

First Course, Main Dish

Nutrition Facts
Serving Size 366.7g
Amount Per Serving
Calories
241
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
441mg
18%
Potassium
1196mg
34%
Total Carbohydrates
39.6g
13%
Dietary Fiber
6.9g
28%
Sugars
3.9g
Protein
5.5g
Vitamin A 39% Vitamin C 47%
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
  • High in vitamin A
  • High in vitamin C
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