Spicy African Peanut Soup With Chickpeas Recipe

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Spicy African Peanut Soup With Chickpeas

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Ingredients:

Serving

1 tbsp vegetable oil
1 onion, chopped
1 sweet potato, peeled and diced
2 garlic cloves, crushed
8 cups vegetable broth
1 cup long grain rice, uncooked
1 tsp ground thyme
1/2 tsp ground cumin
1 (24 oz) jar tomato-based salsa
1 (15 1/2 oz) can garbanzo beans, rinsed and drained
1 cup zucchini, diced
2/3 cup crunchy peanut butter
crushed peanuts (to garnish )

Directions:

Heat oil in a large saucepan; saute onion until translucent. Add sweet potato and garlic;cook, stirring occasionally, about 5 minutes.
Add broth, rice, thyme and cumin; stir. Bring to a boil, reduce heat, cover and simmer until rice is tender (18 to 20 minutes).
Add salsa, garbanzos and zucchini; cook until zucchini is tender, about 10 minutes. Add peanut butter; stir.
Heat thoroughly, ladle into bowls and top with peanuts.
Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	279.34 Kcal (1170 kJ)
Calories from fat	129.77 Kcal
		% Daily Value*
Total Fat	14.42g	22%
Cholesterol	1.97mg	1%
Sodium	1118.5mg	47%
Potassium	485.31mg	10%
Total Carbs	30.23g	10%
Sugars	5.58g	22%
Dietary Fiber	3.96g	16%
Protein	8.92g	18%
Vitamin C	14.4mg	24%
Vitamin A	0.1mg	4%
Iron	23.5mg	131%
Calcium	42.6mg	4%

Amount Per 100 g
Calories	104.18 Kcal (436 kJ)
Calories from fat	48.4 Kcal
		% Daily Value*
Total Fat	5.38g	22%
Cholesterol	0.73mg	1%
Sodium	417.15mg	47%
Potassium	181mg	10%
Total Carbs	11.28g	10%
Sugars	2.08g	22%
Dietary Fiber	1.48g	16%
Protein	3.33g	18%
Vitamin C	5.4mg	24%
Iron	8.8mg	131%
Calcium	15.9mg	4%

* 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

6

Points
7

PointsPlus

Good Points

saturated fat free,
cholesterol free

Bad Points

High in Sodium

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