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African Kale and Yam Soup Recipe
Dec 15, 2011 @ 11:13 AM
Posted by
Daily Value: 7%
Servings: 3
High-Fiber, Low-Fat
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Low-Fat-Abs, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 142Daily Value: 7%
Servings: 3
High-Fiber, Low-Fat
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Low-Fat-Abs, Sugar-Conscious
| Fat | 2g | 3% |
| Saturated | 0g | 1% |
| Carbs | 30g | 10% |
| Fiber | 6g | 24% |
| Sugars | 2g | 0% |
| Protein | 6g | 12% |
| Sodium | 311mg | 13% |
| Calcium | 193mg | 19% |
| Magnesium | 63mg | 16% |
| Potassium | 973mg | 28% |
| Iron | 3mg | 19% |
| Zinc | 1mg | 7% |
| Vitamin A | 17847IU | 357% |
| Vitamin C | 143mg | 239% |
| Thiamin (B1) | 0mg | 13% |
| Riboflavin (B2) | 0mg | 12% |
| Niacin (B3) | 2mg | 9% |
| Vitamin B6 | 1mg | 27% |
| Folic Acid (B9) | 50µg | 13% |
| Vitamin B12 | 0µg | 0% |
| Vitamin E | 1mg | 5% |
| Vitamin K | 918µg | 1147% |
| Fatty acids, total monounsaturated | 0g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
Have a question about the nutrition data? Let us know.
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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!
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: 3Cuisine: 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.
