Home > Nutrition > Healthy Recipes > West African Soup  
Vegetarian West African Soup
Vegetarian West African Soup

Category: Soup | Serves: 8

(185 ratings)

Nutrition Information:
Calories: 386
Protein: 16 g
Carbs: 61 g
Fat: 10 g
Saturated Fat: 2 g
Sodium: 391 mg
Fiber: 11 g

Save As Favorite
Print This Recipe
Send to a friend
Sweet, spicy and nutty - this soup combines the flavors of African cooking.
Ingredients:
2 cups onions, chopped
2 teaspoons olive oil
1/3 cup peanut butter
6 cups sweet potatoes (not yams), peeled and cut into 1 inch cubes
1 tablespoon ground cumin
1/4 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
2 (15 1/2 ounce) cans garbanzo beans, undrained
2 (14 1.2 ounce) or 1 (32 ounce) cans low-sodium vegetable broth
1 (28 ounce) can diced or crushed tomatoes, undrained
Directions:
1 Heat oil over medium-high heat in a large saucepan and sauté onions until they start to brown.
2 Stir in the rest of the ingredients then raise heat to bring to a boil.
3 Reduce heat to low then cover and let simmer for 45 minutes or until sweet potatoes are softened.
4 ENJOY!

Ratings & Reviews
(185 ratings)
Be the first to write a review about this recipe!
 
Next Recipe
Wheat Couscous Salad LF Wheat Couscous Salad LF
Category: Side Dish
Calories: 274
Rating:

Features from Our Dietitian
Dietitian Consult
Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
Meet the Seeds!
Nuts have been a part of healthy diet recommendations for a long time. But there are some new ...
Is the Vegan Diet Your Answer to Weight Loss?
A new study from the University of South Carolina found that in a comparison of various ...
New Rules for Gluten Free Labeling
It's a good time for those who have Celiac disease or will get diagnosed in the future. Last ...
Best Foods to Control Cholesterol
Your cholesterol numbers are important ones to know and ones to work towards improving on a ...

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams