African Bean Soup
- Servings : 8
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.
Ingredients
- 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 teaspoons curry powder
- 4 cups cooked brown rice
Directions
Step 1
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
Step 2
Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.
Step 3
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.
Nutritional Info
Per serving:
-
Calories
279 -
Fat
5.6 g -
Cal. From Fat
18% -
Saturated Fat
1 g -
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
3,251 mcg -
Vitamin E
1.8 mg
Recipe Source: Healthy Eating for Life for Women
Reprinted with permission from PCRM.
Photograph © PCRM.
