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Full Online Book HomeLearning KitchenLow_fat - Soup - Vegetarian West African Soup
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Low_fat - Soup -  Vegetarian West African Soup Post by :Dee33 Category :Learning Kitchen Author :Unknown Date :March 2012 Read :2935

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Low_fat - Soup - Vegetarian West African Soup

2/3 cup roasted peanuts
2 teaspoons vegetable oil
2 cups chopped onion
6 cups (1 inch) cubed peeled sweet potato
1 tablespoon ground cumin
1/2 teaspoon black pepper
1/4 teaspoon salt
2 (15 1/2 ounce) cans chickpeas (garbanzo beans), drained
2 (14 1/2 ounce) cans vegetable broth
1 (28 ounce) can diced tomatoes, undrained
flat-leaf parsley sprigs (optional)


Place peanuts in a food processor; process until smooth (about 2 minutes), scraping sides of bowl once.

Heat the oil in a Dutch oven over medium-high heat. Add onion; saute 7 minutes or until lightly browned. Add peanut butter, potato and next 6 ingredients (potato through tomatoes); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until potato is tender. Garnish with parsley, if desired.

Yield: 8 servings (serving size: 1 1/2 cups). 477 cal, 9.4g fat, 13g pro, 89.7g carb, 13.1g fiber, 0mg chol, 3.2mg iron, 904mg sod, 110mg calc.

Source: Cooking Light-10/02
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