A very satisfying vegan soup. My simmer time was 40 minutes. I added a little chopped peanuts and chopped cilantro as topping before serving. Very tasty, and I don't typically like garbanzo beans.
Vegetarian West African Soup
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)
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Nutritional Information
Amount per serving
- Calories: 477
- Calories from fat: 18%
- Fat: 9.4g
- Saturated fat: 1.3g
- Monounsaturated fat: 3.5g
- Polyunsaturated fat: 3.3g
- Protein: 13g
- Carbohydrate: 89.7g
- Fiber: 13.1g
- Cholesterol: 0.0mg
- Iron: 3.2mg
- Sodium: 904mg
- Calcium: 110mg
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.
Vegetarian West African Soup Recipe at a Glance
- COURSE: Soups/Stews
- CUISINE: African
- MAIN INGREDIENT: Vegetables
- DIETARY CONSIDERATION: Low Cholesterol, Meatless
- COOKING METHOD: Blender, Food Processor
- OCCASION: Kwanzaa
- PUBLICATION: Cooking Light
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