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.

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