African Kale and Yam Soup Recipe

African Kale and Yam Soup Recipe
Staff Writer
African Kale & Yam Soup

Lindsay S. Nixon

African Kale & Yam Soup

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!

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.

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.

Nutrition

Calories per serving:

160 kcal

Daily value:

8%

Servings:

3
  • Carbohydrate, by difference 31 g
  • Protein 6 g
  • Total lipid (fat) 3 g
  • Vitamin A, IU 2733 IU
  • Vitamin A, RAE 196 µg
  • Vitamin B-6 1 mg
  • Vitamin C, total ascorbic acid 138 mg
  • Vitamin E (alpha-tocopherol) 2 mg
  • Vitamin K (phylloquinone) 6 µg
  • Ash 3 g
  • Aspartic acid 1 g
  • Betaine 1 mg
  • Calcium, Ca 118 mg
  • Carotene, alpha 73 µg
  • Carotene, beta 609 µg
  • Choline, total 9 mg
  • Cryptoxanthin, beta 142 µg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 1 g
  • Fiber, total dietary 7 g
  • Folate, DFE 85 µg
  • Folate, food 41 µg
  • Folate, total 67 µg
  • Folic acid 26 µg
  • Glutamic acid 1 g
  • Iron, Fe 8 mg
  • Lutein + zeaxanthin 140 µg
  • Lycopene 1 µg
  • Magnesium, Mg 64 mg
  • Manganese, Mn 1 mg
  • Niacin 6 mg
  • Phosphorus, P 140 mg
  • Phytosterols 4 mg
  • Potassium, K 438 mg
  • Proanthocyanidin 4-6mers 1 mg
  • Retinol 87 µg
  • Selenium, Se 7 µg
  • Sodium, Na 462 mg
  • Starch 7 g
  • Sugars, total 2 g
  • Water 504 g
  • Zinc, Zn 1 mg
Powered by USDA