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African Peanut Soup

African Peanut Soup is a great dinner time soup made and served in African cuisine. Crunchy peanut butter forms the main ingredient, along with vegetables like onions, bell peppers, tomatoes etc in combination with vegetable broth and seasonings. Uncooked brown rice is also added to the African peanut soup recipe. 

 

 

African Peanut Soup is a soup of African origin with a peculiar yet wonderful combination of ingredients that make up a surprisingly unique and appetizing soup enjoyed by all. A dollop of sour cream and some fresh cilantro leaves may be placed on top as garnish and some crusty garlic bread by the side for dipping. 

 

Ingredients

 

  • olive oil
  • chopped onions
  • chopped red bell peppers
  • minced cloves of garlic
  • crushed tomatoes with liquid
  • vegetable broth or stock
  • pepper
  • chili powder
  • extra crunchy peanut butter
  • uncooked brown rice

 

Method

 

  1. Little oil is first heated in a large pot over medium high. Onions and bell peppers are cooked until tender and slightly brown, stirring in garlic last to prevent burning. Tomatoes are added and sautéed; vegetable stock, pepper, and chili powder are stirred in. Heat is reduced to low and simmered, uncovered, for some time.
  2. Next rice is added and slow-cooked until tender. Lastly peanut butter is stirred in, blended well, and served hot.

 

Nutrition Information

 

A serving of ~200 g would supply:

 

  • 222 calories (110 from fat)
  • 12.2 g fat with 1.9 g saturated fat, 0 mg cholesterol
  • 23.5 g carbohydrates, 5.2 g fibre, 6.1 g sugar
  • 7.4 g protein  
  • 558 mg sodium and 485 mg potassium

 

This soup is a good source of Vitamins A, C, E, B-vitamins, iron, magnesium and folate all required by the body for important physiological functions.

 

Nutritional Improvements

 

·        Sesame oil or peanut oil may also be used for a distinctive flavour.

·        Addition of veggies such as sweet potato, carrots and zucchini would make for a wholesome meal and increase the vitamin and mineral value of the dish.

·        Greens like spinach may be added to increase iron and Vitamin A content.

·        Crushed peanuts may be sprinkled on top for added crunch.

 

Peanuts are an excellent source of dietary protein and thus of high-quality amino acids needed in growth and tissue repair. Research studies have revealed that peanuts possess high concentrations of poly-phenolic antioxidant nutrients, primarily p-coumaric acid, resveratrol and isoflavone antioxidants biochanin A and genistein. These keep the heart healthy and protect from various cancers. Vitamin E and Folate help maintain integrity of cell and mucus membranes and promote brain health respectively. Also peanuts are rich in minerals like copper, manganese, iron, magnesium, zinc, potassium, calcium, and selenium.  

 

Variations

 

·        African Peanut Soup With Chicken and Potatoes

 

·        Spicy African Peanut and Yam Soup

 

·        Spicy African Peanut Soup With Chickpeas