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.

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

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.

Nutritional Facts

Total Fat
3g
4%
Sugar
2g
2%
Carbohydrate, by difference
29g
22%
Protein
7g
15%
Vitamin A, RAE
137µg
20%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
138mg
100%
Vitamin K (phylloquinone)
6µg
7%
Calcium, Ca
117mg
12%
Choline, total
8mg
2%
Fiber, total dietary
7g
28%
Folate, total
68µg
17%
Iron, Fe
8mg
44%
Magnesium, Mg
63mg
20%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Phosphorus, P
138mg
20%
Selenium, Se
6µg
11%
Sodium, Na
1252mg
83%
Water
504g
19%
Zinc, Zn
1mg
13%

African Shopping Tip

Choose raw fruits, vegetables, and meats, and unprocessed foods.

African Cooking Tip

Substitute butter for olive oil, and bake, broil, or grill instead of fry.