5
2 ratings

African Kale and Yam Soup Recipe

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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

  • 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.

Nutritional Facts
Servings3
Calories Per Serving142
Total Fat2g3%
Sugar4gN/A
Saturated0.3g1.4%
Protein7g14%
Carbs28g9%
Vitamin A597µg66%
Vitamin B60.5mg26.8%
Vitamin C144mg100%
Vitamin E3mg14%
Vitamin K795µg100%
Calcium211mg21%
Fiber8g31%
Folate (food)175µgN/A
Folate equivalent (total)175µg44%
Iron3mg17%
Magnesium77mg19%
Monounsaturated0.4gN/A
Niacin (B3)2mg9%
Phosphorus160mg23%
Polyunsaturated0.8gN/A
Potassium1027mg29%
Riboflavin (B2)0.2mg12%
Sodium339mg14%
Thiamin (B1)0.2mg13.6%
Zinc1mg8%