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African Bean Soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.43

$0.43 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan soup African
spoonacular Score:88%

Spoonacular Score: 88%

 

African Bean Soup might be just the soup you are searching for. This gluten free and vegan recipe serves 4 and costs 43 cents per serving. One serving contains 188 calories, 10g of protein, and 5g of fat. It can be enjoyed any time, but it is especially good for Autumn. Head to the store and pick up black-eyed peas, carrots, pepper, and a few other things to make it today. 1 person has made this recipe and would make it again. This recipe is typical of African cuisine. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 89%. This score is tremendous. Similar recipes include African Pumpkin and Bean Soup, African-Inspired Sweet Potato and Black Bean Burgers, and African Peanut And Yam Soup.

African on the menu? Try pairing with Pinotage, Chenin Blanc, and Riesling. The best wine for African dishes will depend on the dish, but a fruity, aromatic white wine is a safe bet for spicy dishes while pinotage would be a traditional match for South African cuisine. The Dry Creek Vineyard Dry Chenin Blanc, Wine with a 5 out of 5 star rating seems like a good match. It costs about 15 dollars per bottle.

Dry Creek Vineyard Dry Chenin Blanc, Wine

This beautiful wine is wonderfully consistent vintage after vintage. We receive superior Chenin Blanc fruit from the Wilson Ranch in Clarksburg, allowing us to produce an expressive, nuanced and delicious wine. At first swirl, aromatics of white pear, pineapple and banana spring forward from the glass. On the palate, the wine is refreshing with flavors of ripe tangerine and peaches. The mouthfeel is lively, but rich and has a subtle creaminess. 100% stainless steel fermentation guarantees the fresh fruit character fans of this wine have come to appreciate over the years. This is the quintessential summer sipper and the perfect wine to pair with fresh oysters!

» Get this wine on Amazon.com

Ingredients

Servings:
2 cups
2 cups dried black eyed peas
dried black eyed peas
2 cups
2 cups carrots
carrots
1 cup
1 cup diced green bell pepper
diced green bell pepper
0.5 cups
0.5 cups onion
onion
2 Tbsps
2 Tbsps peanut butter
peanut butter
0.75 tsps
0.75 tsps salt
salt
5.07 fl. oz
5.07 fl. oz water
water
2 cups dried black eyed peas
2 cups
dried black eyed peas
2 cups carrots
2 cups
carrots
1 cup diced green bell pepper
1 cup
diced green bell pepper
0.5 cups onion
0.5 cups
onion
2 Tbsps peanut butter
2 Tbsps
peanut butter
0.75 tsps salt
0.75 tsps
salt
5.07 fl. oz water
5.07 fl. oz
water

Equipment

pot
pot
pot
pot


Instructions

  1. Saute onions in large pot until soft. Add all ingredients except for peanut butter and simmer for 1 1/2 hours.
  2. Stir a spoonful of peanut butter into each serving.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.43
Ingredient
2 cups dried black eyed peas
2 cups carrots
1 cup diced green bell pepper
½ cups onion
2 tablespoons peanut butter
Price
$0.52
$0.45
$0.46
$0.18
$0.11
$1.71

Tips

Health Tips

  • If you're allergic to peanuts or nuts, you can substitute sunflower butter for nut butters in many recipes.

  • Read the labels when buying peanut butter. To choose the healthiest peanut butter, look for a brand without too much added fat, sugar, or salt. If you buy a natural brand that requires extra stirring due to oil separation, store the jar upside down or on its side to make the task a little easier.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Beans freeze well, so don't throw out your leftovers!

Disclaimer

Nutritional Information

Quickview
188 Calories
9g Protein
4g Total Fat
29g Carbs
59% Health Score
Limit These
Calories
188
9%

Fat
4g
7%

  Saturated Fat
1g
6%

Carbohydrates
29g
10%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
524mg
23%

Get Enough Of These
Protein
9g
20%

Vitamin A
10842IU
217%

Folate
204µg
51%

Vitamin C
35mg
43%

Fiber
8g
35%

Manganese
0.69mg
34%

Phosphorus
198mg
20%

Magnesium
71mg
18%

Potassium
590mg
17%

Vitamin B1
0.25mg
17%

Copper
0.34mg
17%

Vitamin B6
0.33mg
16%

Iron
2mg
15%

Vitamin K
12µg
12%

Vitamin B3
2mg
12%

Zinc
1mg
11%

Vitamin E
1mg
10%

Vitamin B5
0.67mg
7%

Vitamin B2
0.11mg
6%

Calcium
54mg
5%

Selenium
2µg
4%

covered percent of daily need

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