African Sweet Potato and Peanut Soup Recipe

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African Sweet Potato and Peanut Soup
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Ingredients:

Directions:

  1. Heat the oil in a large saucepan over medium-high heat. Saute the onion 10 minutes, until lightly browned. Mix in the garlic, ginger, cumin, coriander, cinnamon, and cloves. Stir in the tomatoes, sweet potatoes, and carrot, and continue to cook and stir about 5 minutes.
  2. Pour water into the saucepan, and season the mixture with salt. Bring to a boil, reduce heat, and simmer 30 minutes.
  3. Remove the soup mixture from heat. In a food processor or blender, blend the soup and peanuts until almost smooth. Season with cayenne pepper. Return to the saucepan. Whisk in the peanut butter, and cook until heated through. Serve warm topped with fresh cilantro.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 213.78 Kcal (895 kJ)
Calories from fat 73.89 Kcal
% Daily Value*
Total Fat 8.21g 13%
Sodium 485.91mg 20%
Potassium 699.19mg 15%
Total Carbs 31.71g 11%
Sugars 8.1g 32%
Dietary Fiber 5.9g 24%
Protein 5.71g 11%
Vitamin C 14.6mg 24%
Vitamin A 1.2mg 41%
Iron 1.9mg 11%
Calcium 84.8mg 8%
Amount Per 100 g
Calories 52.78 Kcal (221 kJ)
Calories from fat 18.24 Kcal
% Daily Value*
Total Fat 2.03g 13%
Sodium 119.96mg 20%
Potassium 172.61mg 15%
Total Carbs 7.83g 11%
Sugars 2g 32%
Dietary Fiber 1.46g 24%
Protein 1.41g 11%
Vitamin C 3.6mg 24%
Vitamin A 0.3mg 41%
Iron 0.5mg 11%
Calcium 20.9mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.2
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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