African Kale and Yam Soup Recipe


Nutrition

Cal/Serving: 151
Daily Value: 8%
Servings: 3

High-Fiber, Low-Fat
Low-Fat-Abs, Sugar-Conscious, Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
Fat2g3%
Saturated0g1%
Carbs32g11%
Fiber6g25%
Sugars3g0%
Protein6g12%
Sodium329mg14%
Calcium198mg20%
Magnesium65mg16%
Potassium1007mg29%
Iron3mg19%
Zinc1mg7%
Phosphorus125mg18%
Vitamin A17848IU357%
Vitamin C145mg242%
Thiamin (B1)0mg14%
Riboflavin (B2)0mg12%
Niacin (B3)2mg9%
Vitamin B61mg28%
Folic Acid (B9)54µg13%
Vitamin B120µg0%
Vitamin D0µg0%
Vitamin E1mg5%
Vitamin K920µg1150%
Fatty acids, total monounsaturated0g0%
Fatty acids, total polyunsaturated1g0%
Have a question about the nutrition data? Let us know.

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African Kale & Yam Soup
Lindsay S. Nixon

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!

5
Ratings4

INGREDIENTS

  • 1 small red onion, sliced thinly
  • 1 cup water
  • 2 cups vegetable broth
  • 1 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

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.

Recipe Details

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Servings: 3
Cuisine: African/Moroccan

Notes and Substitutions:

*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.



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1 Comments

Thyme's picture

Thank you Ms. Nixon, for bringing us a different recipe from the African culture. This is what I am talking about, spicy, healthly and simple......thank you. In addition, thanks for the tip on miso. I will be making this recipe. Great for the cold weather.

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