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Soup and Stew Recipes

Photo by: Photo: Karry Hosford

Vegetarian West African Soup

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

Cooking Light OCTOBER 2002

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

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.

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

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Vegetarian West African Soup recipe