African Bean Soup
Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables. The soup may be served over cooked brown rice if desired.
Makes 8 servings
1/2 cup water
3 Tablespoons reduced-sodium soy sauce
1 medium onion, sliced
2 small sweet potatoes or yams, peeled and diced (about 2 cups)
1 large carrot, thinly sliced
1 celery stalk, thinly sliced
1 medium red bell pepper, seeded and diced
1 15-ounce can crushed tomatoes
4 cups Vegetable Broth (or water) * toggle broth recipe with Next/Previous above *
1 15-ounce can garbanzo beans, undrained
1/2 cup chopped fresh cilantro
3 Tablespoons peanut butter
1 - 2 teaspoons curry powder (optional)
4 cups cooked brown rice (optional)
Heat water and soy sauce in a large pot.
Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.
Add carrot, celery, and bell pepper.
Cover and cook 3 minutes, stirring occasionally.
Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder (if using).
Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.
To serve, place 1/2 cup of cooked rice in a bowl and top it with a generous ladle of soup.
Posted by LuAnn:
I was introduced to this tasty and colorful soup at the Vegan Walk on the Beach II retreat. Upon making the recipe at home, I found that the cooking times were longer than those suggested in the directions.
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.