Vegetarian West African Soup

Vegetarian West African Soup Recipe
Photo: Karry Hosford
Vegetarian West African soup is a hearty one-dish meal that is packed with fiber and can be ready in less than an hour.

Yield:

8 servings (serving size: 1 1/2 cups)

Recipe from

Cooking Light

Nutritional Information

Calories 477
Caloriesfromfat 18 %
Fat 9.4 g
Satfat 1.3 g
Monofat 3.5 g
Polyfat 3.3 g
Protein 13 g
Carbohydrate 89.7 g
Fiber 13.1 g
Cholesterol 0.0 mg
Iron 3.2 mg
Sodium 904 mg
Calcium 110 mg

Ingredients

2/3 cup roasted peanuts
2 teaspoons vegetable oil
2 cups chopped onion
6 cups (1-inch) cubed peeled sweet potato
1 tablespoon ground cumin
1/2 teaspoon black pepper
1/4 teaspoon salt
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained
2 (14 1/2-ounce) cans vegetable broth
1 (28-ounce) can diced tomatoes, undrained
Flat-leaf parsley sprigs (optional)

Preparation

Place peanuts in a food processor; process until smooth (about 2 minutes), scraping sides of bowl once.

Heat the oil in a Dutch oven over medium-high heat. Add onion; sauté 7 minutes or until lightly browned. Add peanut butter, potato, and next 6 ingredients (potato through tomatoes); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until potato is tender. Garnish with parsley, if desired.

October 2002
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