Saharan West African Peanut and Pineapple Soup

Vegetarian
Gluten Free
Health score
4%
Saharan West African Peanut and Pineapple Soup
120 min.
10
228kcal

Suggestions

Ingredients

  • 14 ounce canned tomatoes diced canned
  • tablespoon canola oil 
  • 0.3 teaspoon cayenne pepper 
  • stalk celery chopped
  • teaspoon curry powder 
  • teaspoon garlic minced
  • 0.3 cup green onion minced
  • teaspoon ground cumin 
  • 0.3 cup heavy whipping cream 
  •  leek chopped
  • 0.8 cup peanut butter 
  • cup pineapple pieces dried
  • 0.3 teaspoon salt 
  • 0.5  onion sweet chopped
  • cups water 

Equipment

  • bowl
  • pot

Directions

  1. Soak dried pineapple in a bowl of water until softened, at least 30 minutes; drain.
  2. Heat oil in a large pot over medium heat. Cook and stir sweet onion, celery, and leek in hot oil until tender, about 4 minutes.
  3. Sprinkle curry powder, cumin, cayenne pepper, and salt over the vegetables; stir to coat. Cook and stir until strongly fragrant, about 4 minutes more.
  4. Add peanut butter to the pot.
  5. Drain about half the juice from the tomatoes and discard; pour remaining tomatoes and juice into the pot. Cook until the tomatoes soften, about 5 minutes.
  6. Pour 3 cups water into the pot; add drained pineapple.
  7. Bring the mixture to a boil, reduce heat to medium-low, and simmer soup for 1 hour. Stir cream, green onion, and garlic into the soup.

Nutrition Facts

Calories228kcal
Protein9.81%
Fat50.46%
Carbs39.73%

Properties

Glycemic Index
22
Glycemic Load
1.73
Inflammation Score
-5
Nutrition Score
8.3365217097428%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Apigenin
0.11mg
Luteolin
0.04mg
Kaempferol
0.47mg
Myricetin
0.21mg
Quercetin
2.7mg

Nutrients percent of daily need

Calories:228.2kcal
11.41%
Fat:13.68g
21.05%
Saturated Fat:3.46g
21.61%
Carbohydrates:24.24g
8.08%
Net Carbohydrates:21.63g
7.86%
Sugar:17.45g
19.39%
Cholesterol:6.72mg
2.24%
Sodium:205.9mg
8.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.98g
11.97%
Manganese:0.44mg
22.06%
Vitamin E:2.73mg
18.23%
Vitamin B3:3.17mg
15.84%
Vitamin K:14.19µg
13.51%
Magnesium:48.08mg
12.02%
Fiber:2.61g
10.45%
Vitamin C:8.6mg
10.43%
Vitamin B6:0.2mg
10.12%
Copper:0.19mg
9.69%
Phosphorus:93.52mg
9.35%
Iron:1.61mg
8.92%
Folate:34.97µg
8.74%
Potassium:292.97mg
8.37%
Vitamin A:389.55IU
7.79%
Calcium:52.08mg
5.21%
Vitamin B1:0.07mg
4.97%
Vitamin B2:0.08mg
4.77%
Zinc:0.69mg
4.6%
Vitamin B5:0.37mg
3.73%
Selenium:1.5µg
2.15%
Source:Allrecipes