A African Bean Soup Rezept

This vibrant African-inspired bean soup recipe has been a family favorite for 50 years! Originating from an unknown cookbook, this recipe boasts a rich, savory flavor profile that's easily customizable. We love using Mayocoba beans (Peruvian beans often found in the Mexican food aisle), but feel free to experiment with your favorite bean variety – 1/2 cup dry beans equals a 15oz can after soaking and cooking. This hearty and flavorful soup is perfect for a cozy weeknight dinner and is even better the next day! Serve over rice for an extra satisfying meal.

Vorbereitung 20 Min.

Kochzeit 40 Min.

Kalorien 323.7 kcal

Eiweiß 25g

Bewertung Sei der Erste

225

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Zutaten für A African Bean Soup

1 cup water
2 tablespoons soy sauce
1 medium onion
2 medium sweet potatoes
2 medium carrots
2 stalks celery
1 bell pepper (any color)
1 (28 ounce) can crushed tomatoes
4 cups vegetable or chicken stock
1 (15 ounce) can garbanzo beans (drained and rinsed)
1/4 cup chopped fresh cilantro
1/4 cup peanut butter
1 teaspoon curry powder

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Zubereitung von A African Bean Soup

Finely chop 1 medium onion, 2 medium carrots, 2 stalks celery, and 1 bell pepper (any color). Using a food processor or mandolin slicer can reduce prep time by 10 minutes.
Heat 1/2 cup water and 2 tablespoons soy sauce in a large pot over medium-high heat.
Add the chopped onion and 2 medium peeled and cubed sweet potatoes to the pot.
Cook for 5 minutes, stirring occasionally, until slightly softened.
Add the chopped carrots, celery, and bell pepper.
Cover and cook for 3 minutes, stirring occasionally.
Stir in 1 (28 ounce) can crushed tomatoes, 4 cups vegetable or chicken stock, and 1 (15 ounce) can of drained and rinsed garbanzo beans (or 1/2 cup dry beans, cooked). You can also substitute other beans such as Mayocoba, black beans, or kidney beans.
In a small bowl, whisk together 1/4 cup peanut butter with 1/2 cup water until smooth. Add to the soup along with 1 teaspoon curry powder.
Stir well to combine.
Cover and simmer for 10 minutes, allowing the flavors to meld.
Stir in 1/4 cup chopped fresh cilantro, reserving some for garnish.
Serve hot, optionally over cooked rice. Garnish with extra cilantro.

Nutrition Information (Approximate per serving)

Sodium

44 g

Sugar

29g

Fat

Carbs

18g

Recipe Categories (Choose a category and find related recipes!)

Soups, Stews & Chilis Main Courses Lunch Main Dish / Dinner Vegetarian Proteins Bean & Lentil Recipes African Healthy Vegetarian Vegan Fall Recipes One Pot Meals

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Häufig gestellte Fragen

Wie lange dauert die Zubereitung von A African Bean Soup?

A African Bean Soup dauert insgesamt etwa 60 Minuten – ungefähr 20 Minuten Vorbereitung und 40 Minuten Kochzeit.

Wie viele Kalorien hat A African Bean Soup?

A African Bean Soup hat etwa 323.7 Kalorien pro Portion, mit ungefähr 25 g Eiweiß, 18 g Kohlenhydraten und 12 g Fett.

Welche Zutaten brauche ich für A African Bean Soup?

Die wichtigsten Zutaten für A African Bean Soup sind Water, Soy Sauce, Onion, Sweet Potatoes, Carrot, Celery. Die vollständige Liste mit Mengenangaben findest du oben.