A African Bean Soup Recette

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.

Préparation 20 min

Cuisson 40 min

Calories 323.7 kcal

Protéines 25g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour 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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Comment préparer 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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Questions fréquentes

Combien de temps faut-il pour préparer A African Bean Soup ?

A African Bean Soup prend environ 60 minutes du début à la fin — environ 20 minutes de préparation et 40 minutes de cuisson.

Combien de calories contient A African Bean Soup ?

A African Bean Soup contient environ 323.7 calories par portion, avec environ 25 g de protéines, 18 g de glucides et 12 g de lipides.

De quels ingrédients ai-je besoin pour A African Bean Soup ?

Les principaux ingrédients de A African Bean Soup sont Water, Soy Sauce, Onion, Sweet Potatoes, Carrot, Celery. Consultez la liste complète avec les quantités ci-dessus.