African Chicken-Peanut Soup

Health score
17%
African Chicken-Peanut Soup
45 min.
11
198kcal

Suggestions

Ingredients

  • 15 ounce black beans drained canned
  • ounces chicken breast cooked chopped
  • 0.3 cup creamy peanut butter 
  • 32 ounce less-sodium chicken broth fat-free canned
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • 30 ounce healthy choice chicken or any less-sodium chicken-and-rice soup, undiluted with rice soup canned
  •  jalapeno minced seeded
  • 0.5 cup onion chopped
  • 0.5 cup bell pepper diced red
  • cup bottled salsa 
  • 1.5 cups sweet potatoes and into cubed peeled

Equipment

  • whisk
  • dutch oven

Directions

  1. Place a large Dutch oven coated with cooking spray over medium-high heat until hot.
  2. Add sweet potato, onion, bell pepper, garlic, and jalapeo; saut 5 minutes. Stir in chicken and next 5 ingredients (chicken through beans); bring to a boil. Reduce heat; simmer 10 minutes.
  3. Add peanut butter, stirring with a whisk; cook 2 minutes.

Nutrition Facts

Calories198kcal
Protein25.83%
Fat29.73%
Carbs44.44%

Properties

Glycemic Index
18
Glycemic Load
2.29
Inflammation Score
-9
Nutrition Score
12.73260870252%

Flavonoids

Luteolin
0.06mg
Isorhamnetin
0.36mg
Kaempferol
0.05mg
Myricetin
0.02mg
Quercetin
1.57mg

Nutrients percent of daily need

Calories:198.07kcal
9.9%
Fat:6.65g
10.24%
Saturated Fat:1.67g
10.43%
Carbohydrates:22.38g
7.46%
Net Carbohydrates:17.42g
6.34%
Sugar:7.62g
8.47%
Cholesterol:20.62mg
6.87%
Sodium:956.35mg
41.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.01g
26.02%
Vitamin A:3231.05IU
64.62%
Vitamin B3:5.03mg
25.16%
Potassium:862.43mg
24.64%
Fiber:4.95g
19.81%
Manganese:0.32mg
16.06%
Vitamin B6:0.31mg
15.58%
Vitamin C:12.82mg
15.54%
Phosphorus:145.91mg
14.59%
Selenium:8.78µg
12.54%
Magnesium:43.83mg
10.96%
Folate:39.76µg
9.94%
Copper:0.18mg
9.13%
Iron:1.53mg
8.48%
Vitamin E:1.26mg
8.41%
Vitamin B1:0.12mg
7.78%
Vitamin B2:0.13mg
7.66%
Vitamin B5:0.68mg
6.82%
Zinc:0.77mg
5.16%
Calcium:39.95mg
3.99%
Vitamin B12:0.23µg
3.92%
Vitamin K:2.02µg
1.92%
Source:My Recipes