Best African Sweet Potato Soup With Peanut Butter And Black Beans Recipes

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AFRICAN SWEET POTATO AND PEANUT SOUP



African Sweet Potato and Peanut Soup image

A delicious soup combining the tastes of sweet potatoes, peanuts, and tomatoes.

Provided by GregMcE

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Vegetable Soup Recipes     Sweet Potato Soup Recipes

Time 1h15m

Yield 6

Number Of Ingredients 17

1 tablespoon vegetable oil
1 large onion, chopped
2 cloves garlic, minced
2 teaspoons minced fresh ginger root
1 ½ teaspoons ground cumin
1 ½ teaspoons ground coriander
½ teaspoon ground cinnamon
1 pinch ground cloves
3 medium tomatoes, chopped
1 ½ pounds sweet potatoes, peeled and chopped
1 carrot, peeled and chopped
4 ½ cups water
1 teaspoon salt
¼ cup chopped, unsalted dry-roasted peanuts
1 pinch cayenne pepper
2 tablespoons creamy peanut butter
1 bunch chopped fresh cilantro

Steps:

  • 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.
  • Pour water into the saucepan, and season the mixture with salt. Bring to a boil, reduce heat, and simmer 30 minutes.
  • 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.

Nutrition Facts : Calories 220.6 calories, Carbohydrate 32.7 g, Fat 8.6 g, Fiber 6.5 g, Protein 6 g, SaturatedFat 1.4 g, Sodium 493.6 mg, Sugar 8.9 g

AFRICAN SWEET POTATO SOUP WITH PEANUT BUTTER AND BLACK BEANS



African Sweet Potato Soup With Peanut Butter and Black Beans image

Make and share this African Sweet Potato Soup With Peanut Butter and Black Beans recipe from Food.com.

Provided by Mom10

Categories     Low Cholesterol

Time 1h

Yield 2 quarts, 6 serving(s)

Number Of Ingredients 15

1 tablespoon light olive oil or 1 tablespoon peanut oil
1 tablespoon hot thai kitchen curry paste or 1 tablespoon mild curry paste, to taste
1/2 teaspoon cinnamon (I used less cinnamon because I tend to prefer less cinnamony-flavors in my savory food)
1 medium red onion, peeled, diced
4 garlic cloves, minced
1 medium sweet potatoes or 1 medium yam, peeled, diced
1 large yellow bell pepper, cored, seeded, diced
1 jalapenos or 1 other hot chili pepper, seeded, diced fine
3 (14 ounce) cans black beans, rinsed, drained (I used 1 1/2 cups dried black beans that I cooked most of the way before adding to the broth)
1 quart light broth
1/2 teaspoon crushed hot red pepper flakes, to taste
2 tablespoons chopped fresh cilantro
1 big juicy lime, juice of
2 -3 teaspoons organic brown sugar or 2 -3 teaspoons raw agave nectar, to taste
sea salt and black pepper, to taste

Steps:

  • Heat the light olive oil in large soup pot. Add the curry paste and cinnamon; stir for a minute to infuse the oil with spice. Add the onion, garlic, sweet potato, yellow pepper and jalapeño. Stir and cook the veggies for 5-7 minutes, until softened.
  • Add the black-eyed peas, white and black beans, broth, melted peanut butter, red pepper flakes and cilantro.
  • Bring the soup to a high simmer, cover, and lower the heat; keep the soup on simmer and cook until the vegetables are tender, about 25 to 30 minutes.
  • Stir in the lime juice and brown sugar or agave. Season with sea salt and ground pepper, to taste. Warm through and taste for seasoning adjustments.

Nutrition Facts : Calories 266.7, Fat 3.6, SaturatedFat 0.7, Cholesterol 0.2, Sodium 424.3, Carbohydrate 46.7, Fiber 14.5, Sugar 3.9, Protein 14.3

AFRICAN SWEET POTATO STEW



African Sweet Potato Stew image

I came across an African sweet potato stew recipe a few years ago, and adapted it to suit our taste. It is very flavorful and just a bit spicy - just right for cold days! This recipe makes a lot of stew, so it may be halved for a smaller portion, but also freezes very well.

Provided by mamaluv

Categories     Soups, Stews and Chili Recipes     Stews

Time 6h45m

Yield 10

Number Of Ingredients 15

1 onion, chopped
2 small jalapeno peppers, seeded and chopped
3 cloves garlic, minced
2 teaspoons minced fresh ginger
2 teaspoons ground cumin
½ teaspoon salt
¼ teaspoon ground coriander
¼ teaspoon ground cinnamon
⅛ teaspoon red pepper flakes
4 cups water
2 ½ pounds sweet potatoes, peeled and chopped into 2-inch pieces
2 (15 ounce) cans diced tomatoes, drained
2 (15 ounce) cans chickpeas, drained and rinsed
¼ cup peanut butter
1 (15 ounce) can sliced green beans, drained

Steps:

  • Place onion, jalapeno peppers, garlic, ginger, cumin, salt, coriander, cinnamon, and red pepper flakes in a large slow cooker. Pour in water and stir to combine. Mix in sweet potatoes, tomatoes, chickpeas, and peanut butter.
  • Set cooker to Medium-High, cover, and cook until sweet potatoes are tender and stew has thickened, about 6 hours. Stir in green beans, cover, and continue cooking until beans are heated through, 15 to 20 minutes.

Nutrition Facts : Calories 231.4 calories, Carbohydrate 43.1 g, Fat 4.2 g, Fiber 8.1 g, Protein 7.4 g, SaturatedFat 0.8 g, Sodium 568.8 mg, Sugar 8.1 g

SPICY WEST AFRICAN SWEET POTATO SOUP



Spicy West African Sweet Potato Soup image

Nice spicy and rich sweet potato soup. This can be served over rice to make it last longer or for a crowd.

Provided by Deborah Hoermann Watt

Time 50m

Yield 8

Number Of Ingredients 16

1 tablespoon vegetable oil
1 medium onion, chopped
4 cloves garlic, minced
1 (1/2 inch) piece fresh ginger, minced
½ teaspoon ground cumin, or more to taste
½ teaspoon ground turmeric
¼ teaspoon smoked paprika
¼ teaspoon red pepper flakes
5 medium sweet potatoes, peeled and diced
1 (14.5 ounce) can petite diced tomatoes
1 medium jalapeno pepper, seeded and minced
2 cups vegetable broth, or as needed
1 (14 ounce) can coconut milk
½ cup peanut butter, or more to taste
1 (10 ounce) package fresh spinach
1 teaspoon lime juice, or more to taste

Steps:

  • Heat oil in a stockpot over medium heat. Add onion and saute until translucent, about 5 minutes. Add garlic and ginger; cook until fragrant, about 1 minute. Add cumin, turmeric, paprika, and pepper flakes, then sweet potatoes, diced tomatoes, and jalapeno. Add enough broth to cover potatoes.
  • Cook until potatoes are tender, 15 to 30 minutes depending on how small you cut the potatoes. Add coconut milk and peanut butter; stir. Add spinach to the top; cover and steam until tender, 2 to 3 minutes.
  • Squeeze some lime juice over the pot or the individual bowls.

Nutrition Facts : Calories 364.6 calories, Carbohydrate 39.5 g, Fat 20.7 g, Fiber 7.6 g, Protein 9.3 g, SaturatedFat 11.3 g, Sodium 382 mg, Sugar 10.3 g

AFRICAN SWEET POTATO AND PEANUT SOUP



African Sweet Potato and Peanut Soup image

Adapted from the Moosewood cookbook for West African Groundnut Stew. Wine or other fruit and vegetable juices (example, apricot or tomato) would also work as substitutes for the liquids. Thanks to Brooke the Cook in WI for putting this recipe in her best of 2008 cookbook!

Provided by Maito

Categories     Clear Soup

Time 30m

Yield 3-4 serving(s)

Number Of Ingredients 19

1/2 tablespoon peanut oil
1/2 cup onion, coarsely chopped
2 garlic cloves, minced
1 teaspoon ginger, minced
2 teaspoons ground coriander
1/8 teaspoon cayenne pepper
3 cups cabbage, shredded
1 sweet potato, diced
1 eggplant, diced (optional)
1 (15 ounce) can chicken broth or 1 (15 ounce) can vegetable broth
1 (15 1/2 ounce) can diced tomatoes
1 (5 1/2 ounce) can apple juice
1/4 teaspoon salt
2 1/2 tablespoons peanut butter
1/2 lemon, juice of
parsley
cilantro
peanuts
coconut (optional)

Steps:

  • Heat oil over medium high heat and add onions. Saute for a few minutes, until starting to show a little color.
  • Add garlic and ginger, and sauté a few more minutes. Stir in spices. Add cabbage, sweet potato, eggplant (if using), broth, tomatoes, apple juice, and salt.
  • Cover and bring to a boil. Simmer, mostly covered, for 15 minutes, stirring occasionally.
  • Check sweet potatoes for doneness. Turn off heat, stir in peanut butter until melts, then add lemon juice to combine.
  • Serve topped with cilantro, parsley, and peanuts.

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African Sweet Potato Soup with Peanut Butter and Black Beans

African cuisine is famous for its use of spices and bold flavors. One of the most popular dishes is the African sweet potato soup with peanut butter and black beans. This vegan soup is not only easy to make but also packed with protein and vitamins.

Ingredients
  • 2 tablespoons coconut oil
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 2 tablespoons grated ginger
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • ½ teaspoon turmeric
  • 1 tablespoon tomato paste
  • 4 cups vegetable broth
  • 2 large sweet potatoes, peeled and chopped
  • 1 can black beans, drained and rinsed
  • 1 cup smooth peanut butter
  • ½ cup chopped fresh cilantro
  • Salt and pepper to taste
Instructions
  1. In a large pot, heat the coconut oil over medium heat. Add the onion, garlic, and ginger and cook until the onion is translucent, about 5 minutes.
  2. Add the cumin, coriander, turmeric, and tomato paste and cook for another 2 minutes, stirring constantly.
  3. Add the vegetable broth and sweet potatoes and bring to a boil. Reduce the heat and let the soup simmer for about 20 minutes, or until the sweet potatoes are tender.
  4. Add the black beans and peanut butter and stir until the peanut butter is fully incorporated. Cook for another 5 minutes, until the beans are heated through.
  5. Stir in the cilantro and season with salt and pepper to taste.
  6. Puree the soup using an immersion blender or transfer it to a blender and puree until smooth.
  7. Serve hot, garnished with additional cilantro and a drizzle of peanut butter.
Variations

This African sweet potato soup with peanut butter and black beans recipe can be easily adapted to suit your taste preferences. Here are some ideas:

  • If you prefer a spicier soup, add some chili flakes or hot sauce to the pot.
  • If you want some crunch, sprinkle some chopped peanuts or croutons on top before serving.
  • To make the soup creamier, substitute the vegetable broth with coconut milk or heavy cream.
  • If you don't have black beans, you can use kidney beans, chickpeas, or lentils instead.
  • You can also add some other vegetables to the soup to make it heartier. Some good options are carrots, spinach, or kale.
Health Benefits

This African sweet potato soup with peanut butter and black beans recipe is not only delicious, but it is also packed with nutrients.

  • Sweet potatoes are a great source of fiber, vitamins, and minerals. They are low in calories but high in antioxidants, which can help protect against chronic diseases.
  • Black beans are a good source of protein and fiber, which can help keep you feeling full and satisfied. They are also an excellent source of iron, folate, and magnesium.
  • Peanut butter is a great source of healthy fats, protein, and fiber. It is also high in vitamin E, which is important for skin health.
  • Vegetable broth is low in calories but high in flavor. It is a great alternative to meat-based broth, which can be high in sodium and fat.
  • The spices used in this recipe, such as cumin, coriander, and turmeric, have anti-inflammatory properties and can help boost your immune system.
Conclusion

This African sweet potato soup with peanut butter and black beans recipe is a perfect addition to your winter meal plan. It is easy to make, nutritious, and delicious. With its bold flavors and rich texture, it will warm you up from the inside out. So, give it a try and enjoy a taste of Africa right in your own home!

African sweet potato soup with peanut butter and black beans is a popular dish across the continent. It is known for its rich flavors and hearty ingredients that are perfect for any time of the year. The dish has a unique blend of sweet and savory flavors that have made it a favorite for many. In this article, we will provide some valuable tips on how to make this delicious soup. Tip 1: Prepare the Sweet Potato Ahead of Time One of the key ingredients in African sweet potato soup is sweet potato. It is important to prepare the sweet potato ahead of time by peeling and cutting it into small cubes. This will ensure that the sweet potato cooks evenly and is tender by the time the soup is ready. You can also boil the sweet potato before adding it to the soup to reduce the cooking time. Tip 2: Soak the Black Beans Black beans are another essential ingredient in African sweet potato soup. It is important to soak the beans ahead of time for at least 8 hours or overnight. This will reduce the cooking time and ensure that the beans are tender and easy to digest. Soaking the beans also removes any impurities and makes them easier to cook. Tip 3: Use Fresh Herbs and Spices Herbs and spices play a crucial role in adding flavor to African sweet potato soup. Fresh herbs such as thyme, basil, and coriander have a strong aroma and add depth to the soup. Spices such as cumin, paprika, and cinnamon also add a unique taste to the dish. It is important to use fresh herbs and spices rather than dried ones as they have a stronger flavor. Tip 4: Add Peanut Butter for Creaminess Peanut butter is often used in African cuisine to add creaminess to dishes. It is no different for African sweet potato soup. Peanut butter adds a rich and nutty flavor to the soup and also thickens the broth. It is important to use natural peanut butter without any added sugar or salt. You can also add peanut butter towards the end of the cooking process to prevent it from separating. Tip 5: Use Vegetable Broth Using vegetable broth instead of water enhances the flavor of African sweet potato soup. Vegetable broth is made from a blend of vegetables and is a great alternative to water. It adds depth and richness to the flavor of the soup. You can also make your own vegetable broth by boiling a mixture of vegetables such as onion, carrot, celery, and garlic. Tip 6: Garnish with Fresh Herbs Garnishing African sweet potato soup with fresh herbs such as parsley or cilantro adds a pop of color and freshness to the dish. It also enhances the flavor and aroma of the soup. You can also drizzle some olive oil or a dollop of plain yogurt for added flavor and texture. Tip 7: Serve with Bread or Rice African sweet potato soup is a hearty dish that can be served with bread or rice. Bread such as crusty baguette or sourdough bread is perfect for dipping into the soup. Rice such as brown or wild rice also pairs well with the soup. It adds a textural contrast and absorbs the flavors of the soup. Conclusion African sweet potato soup with peanut butter and black beans is a delicious and nutritious dish. It is easy to make and versatile enough to be served for lunch or dinner. By following these valuable tips, you can ensure that your African sweet potato soup is flavorful, hearty, and satisfying. So grab your ingredients and start cooking!

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