West African Sweet Potato And Peanut Soup Recipe

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West African Sweet Potato And Peanut Soup
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Ingredients:

  • although this recipe was developed with standard sweet potatoes (called beauregards), jewel and red garnet sweet potatoes also work well. do stick to the orange-fleshed varieties; white or purple-fleshed sweet potatoes, in conjunction with the peanut butter, would blend to an unappetizing color.
  • 1 medium onion , minced
  • 3 medium garlic cloves , minced or pressed through a garlic press (about 1 tbsp)
  • 1/8 to 1/4 tsp cayenne pepper
  • 2 cups water
  • 2 lb sweet potatoes (about 3 medium), peeled , quartered lengthwise, and sliced thin

Directions:

  1. 1. Melt the butter in a large Dutch oven over medium-high heat. Add the onion, brown sugar, and 1 teaspoon salt and cook, stirring frequently, until the onion is softened, 5 to 7 minutes. Stir in the garlic, coriander, and cayenne and cook until fragrant, about 30 seconds.
  2. 2. Add the broth, water, sweet potatoes, and peanut butter. Bring to a boil over high heat. Turn the heat to low and cook, partially covered, until the sweet potatoes are easily pierced with a knife, 25 to 30 minutes.
  3. 3. Working in batches, puree the soup in a blender (or food processor) until smooth, and then return to a clean saucepan. (At this point, the soup can be refrigerated for up to 2 days; reheat over medium-low heat.) Season with salt and pepper to taste, stir in the cilantro, and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 245.3 Kcal (1027 kJ)
Calories from fat 83.37 Kcal
% Daily Value*
Total Fat 9.26g 14%
Cholesterol 10.18mg 3%
Sodium 129.87mg 5%
Potassium 727.62mg 15%
Total Carbs 36.1g 12%
Sugars 7.96g 32%
Dietary Fiber 5.6g 22%
Protein 8.08g 16%
Vitamin C 5.1mg 8%
Vitamin A 1.6mg 52%
Iron 1.7mg 10%
Calcium 71.5mg 7%
Amount Per 100 g
Calories 60.82 Kcal (255 kJ)
Calories from fat 20.67 Kcal
% Daily Value*
Total Fat 2.3g 14%
Cholesterol 2.52mg 3%
Sodium 32.2mg 5%
Potassium 180.4mg 15%
Total Carbs 8.95g 12%
Sugars 1.97g 32%
Dietary Fiber 1.39g 22%
Protein 2g 16%
Vitamin C 1.3mg 8%
Vitamin A 0.4mg 52%
Iron 0.4mg 10%
Calcium 17.7mg 7%

* 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

  • 4.9
    Points
  • 7
    PointsPlus

Good Points

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

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