African Bean Soup
Makes 8 servings
Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables and served over cooked rice.
1/2
cup
water
3
tablespoons
reduced-sodium soy sauce
1
onion, sliced
2
small
sweet potatoes or yams, peeled and diced (about 2 cups)
1
large
carrot, thinly sliced
1
celery stalk, thinly sliced
1
red bell pepper, seeded and diced
1
15-ounce can crushed tomatoes
4
cups
Vegetable Broth (see recipe) or water
1
15-ounce can garbanzo beans, undrained
1/2
cup
chopped fresh cilantro
3
tablespoons
peanut butter
1
- 2
teaspoon
curry powder
4
cups
cooked brown rice
Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.
Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.
Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.
To serve, place 1/2 cup of cooked rice in a bowl and top it with a generous ladle of soup.
Per serving (1 cup soup over 1/2 cup rice)
- Calories: 279
- Fat: 5.6 g
- Saturated Fat: 1 g
- Calories from Fat: 18%
- Cholesterol: 0 mg
- Protein: 10.5 g
- Carbohydrates: 48.9 g
- Sugar: 6.2 g
- Fiber: 9 g
- Sodium: 472 mg
- Calcium: 80 mg
- Iron: 3.3 mg
- Vitamin C: 35.7 mg
- Beta Carotene: 3251 mcg
- Vitamin E: 1.8 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
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