This information may be reproduced for educational purposes. Please credit Oldways African Heritage & Health and the Oldways Nutrition Exchange. www.oldwayspt.org This information may be reproduced for educational purposes. Please credit Oldways African Heritage & Health and the Oldways Nutrition Exchange. African Peanut Soup Great textures and flavors combine in this comforting traditional soup from western Africa. Enjoy it as a starter or as a light meal. Yield: 6 servings INGREDIENTS 1 tablespoon extra-virgin olive oil 2 medium sized onions, diced 2 large red or green peppers, chopped into 1/4 inch dice 6 garlic cloves, minced 1 (28 oz.) can crushed tomatoes 4 cups low-sodium vegetable broth 1/2 teaspoon black pepper 1/2 teaspoon chili powder 2/3 cup extra crunchy natural peanut butter 1 tablespoon fresh cilantro DIRECTIONS 1. Heat oil in a large pot over medium heat. Cook onions and bell peppers until lightly browned and tender, adding in garlic at the end to keep from burning. 2. Stir in tomatoes and their liquid, vegetable broth, pepper, and chili powder. Reduce heat to low, uncover, and simmer for 15 minutes. 3. Stir in peanut butter and cilantro until well blended, and serve. NUTRITION INFORMATION Calories: 280, fat: 17g, sodium: 280mg, carbohydrate: 27g, fiber: 4g, protein: 11g For more information and recipes, visit Oldways African Heritage & Health
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This information may be reproduced for educational purposes. Please credit Oldways African Heritage & Health and the Oldways Nutrition Exchange.
www.oldwayspt.org
This information may be reproduced for educational purposes. Please credit Oldways African Heritage & Health and the Oldways Nutrition Exchange.
African Peanut SoupGreat textures and flavors combine in this comforting traditional soup from western Africa.
Enjoy it as a starter or as a light meal.
Yield: 6 servings
INGREDIENTS1 tablespoon extra-virgin olive oil2 medium sized onions, diced2 large red or green peppers, chopped into 1/4 inch dice6 garlic cloves, minced1 (28 oz.) can crushed tomatoes4 cups low-sodium vegetable broth1/2 teaspoon black pepper1/2 teaspoon chili powder2/3 cup extra crunchy natural peanut butter1 tablespoon fresh cilantro
DIRECTIONS
1. Heat oil in a large pot over medium heat. Cook onions and bell peppers until lightly browned and tender, adding in garlic at the end to keep from burning.
2. Stir in tomatoes and their liquid, vegetable broth, pepper, and chili powder. Reduce heat to low, uncover, and simmer for 15 minutes.
3. Stir in peanut butter and cilantro until well blended, and serve.
NUTRITION INFORMATIONCalories: 280, fat: 17g, sodium: 280mg, carbohydrate: 27g, fiber: 4g, protein: 11g
For more information and recipes, visit Oldways African Heritage & Health
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