African Kale and Yam Soup Recipe

Staff Writer
African Kale and Yam Soup Recipe
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!

3
Servings
142
Calories Per Serving
Deliver Ingredients

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

  • 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.

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.

Nutritional Facts

Total Fat
2g
3%
Sugar
4g
N/A
Saturated Fat
0.3g
1.4%
Protein
7g
14%
Carbs
28g
9%
Vitamin A
597µg
66%
Vitamin B6
0.5mg
26.8%
Vitamin C
144mg
100%
Vitamin E
3mg
14%
Vitamin K
795µg
100%
Calcium
211mg
21%
Fiber
8g
31%
Folate (food)
175µg
N/A
Folate equivalent (total)
175µg
44%
Iron
3mg
17%
Magnesium
77mg
19%
Monounsaturated
0.4g
N/A
Niacin (B3)
2mg
9%
Phosphorus
160mg
23%
Polyunsaturated
0.8g
N/A
Potassium
1027mg
29%
Riboflavin (B2)
0.2mg
12%
Sodium
339mg
14%
Thiamin (B1)
0.2mg
13.6%
Zinc
1mg
8%

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