African Kale and Yam Soup Recipe

African Kale & Yam Soup
Lindsay S. Nixon

Ingredients

  • small red onion, sliced thinly
  • 1 cup  water
  • 2 cups  vegetable broth
  • yam, peeled and diced
  • 5 cups  kale, chopped
  • 2 teaspoons  chili powder
  • 1 teaspoon  cumin
  • 1 teaspoon  garlic powder
  • 1/4 teaspoon  red pepper flakes
  • 1 teaspoon  mild curry powder
  • 1 tablespoon  yellow miso paste*
  • 1/4 teaspoon  cinnamon

This soup has a wonderful exotic feel to it. The broth is especially flavorful, so be sure to have toast on standby so you can soak up every last drop!

Directions

Add the onions and ¼ cup of the water to a medium-sized pot and cook over high heat until translucent, about 3 minutes. Add the broth, yam, and remaining water and bring to a boil. Once boiling, reduce heat to medium and cook until the yam is almost fork-tender, about 3 minutes.

Immediately add the kale and remaining ingredients and cook, stirring frequently, until the kale is dark green and soft, about 3 more minutes. Remove from heat and let stand for 5-10 minutes to allow the flavors to combine.

Notes

*Note: Miso paste comes in different varieties — white, red, yellow, and brown. White and red misos can be used as a substitute for yellow miso, but for this recipe, avoid brown miso, which has a stronger flavor. You can usually find it in the refrigerated section of the supermarket, next to salad dressings.

Nutrition

Calories per serving:

143 calories

Dietary restrictions:

High Fiber, Low Fat Low Fat Abs, Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Fish Free, Shellfish Free, Alcohol Free, No Oil Added, No Sugar Added

Daily value:

7%

Servings:

3
  • Fat 2g 3%
  • Carbs 28g 9%
  • Saturated 0g 1%
  • Fiber 8g 31%
  • Sugars 4g
  • Monounsaturated 0g
  • Polyunsaturated 1g
  • Protein 7g 14%
  • Sodium 345mg 14%
  • Calcium 211mg 21%
  • Magnesium 78mg 19%
  • Potassium 1,027mg 29%
  • Iron 3mg 17%
  • Zinc 1mg 8%
  • Phosphorus 160mg 23%
  • Vitamin A 597µg 66%
  • Vitamin C 144mg 240%
  • Thiamin (B1) 0mg 14%
  • Riboflavin (B2) 0mg 12%
  • Niacin (B3) 2mg 9%
  • Vitamin B6 1mg 27%
  • Folic Acid (B9) 175µg 44%
  • Vitamin B12 0µg 0%
  • Vitamin D 0µg 0%
  • Vitamin E 3mg 14%
  • Vitamin K 795µg 994%
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